If you think that pizza and chocolate are the culprits behind acne breakouts, you may be out of line. In most cases, the cause of acne is either hereditary or hormonal. During puberty, a surge in androgen – a hormone which is present in men as well as women – causes an increase in sebum and keratin production. Sebum prevents drying up of skin and keratin is necessary for hair growth. When there is excessive sebum production, it clogs the pores present on our skin, leading to ACNE.
Contrary to popular belief, eating pizza or excessive cheese doesn’t have any adverse effect on acne. But if you eat more fruits and vegetables and other foods which fight inflammation you will be able to make a significant difference to your pimply skin.
Read on to find out what your FOOD PRESCRIPTION for acne is:
Food Rich in Zinc
Pumping up oral zinc intake helps put a brake on breakouts. Zinc helps to control the release of male hormones that jump-off acne. Zinc also helps in increasing the absorption of Vitamin A, which is another nutrient responsible for healthy skin.
Oysters, chicken, fish, spinach, mushrooms and beans are rich sources of zinc.
Selenium
Brazil nuts and other foods rich in selenium help improve acne by protecting cells from inflammatory damage and preserving skin’s elasticity. One Brazil nut delivers a full day’s supply of selenium. Other foods rich in selenium are meat, fish, poultry, onions, garlic and whole grains. Selenium works particularly well when it’s accompanied by vitamins E and A. So make sure you pop in a few almonds along with Brazil nuts for best results.
Carrots, bell peppers and other orange-yellow coloured fruits and vegetables
Fruits and vegetables which are orange or yellow coloured are rich in beta-carotene. (For example carrots, pumpkin, mango, oranges etc.) Beta-carotene gets converted to Vitamin A in the body – which is a necessary nutrient that enhances skin health.
Oranges, Tomatoes, Strawberries and Melons
These juicy vitamin C bombs won’t cure you of break outs, but because this vitamin strengthens cell walls, it can help protect your skin from scarring that blemishes can cause. Bioflavanoids, which are often present in fruits and vegetables rich in Vitamin C, are natural anti-inflammatories and enhance the healing action of vitamin C.
Vitamin E rich foods
The antioxidant Vitamin E helps skin heal from damage and scarring caused from acne. Almonds, eggs and leafy greens are rich in Vitamin E. Vitamin E is a fat soluble vitamin and that is why it is not easy to get a lot of E from low-fat diets. In order to maximise Vitamin E absorption from food, you must couple it with a little fat, example when you eat kale or spinach make sure you drizzle some olive oil on top.
Omega-3 fatty acids
Skin specialists say that omega-3 fatty acids, which help keep inflammation under control, helps keep acne under wraps. Fatty fish like sardines, salmon, mackerel, flaxseeds and walnuts – all boast of omega-3 fatty acids. Sprinkle flaxseeds and toasted walnuts on your salads, cereals and casseroles to get that much-needed omega-3 boost.