The Best Acne Free Diet
Acne does not just affect teenagers. This type of skin condition sometimes plagues you throughout your adult years as well. If you worry about getting wrinkles before you outgrow your acne, it is time to make some changes. Although many factors affect the development of acne, dietary choices may help clear up your skin.
Eat Fresh Vegetables
James F. Balch, M.D., author of “Prescription for Natural Cures,” says that acne sufferers add dark-green and orange vegetables to their diets. These vegetables contain healthy amounts of beta-carotene, which Balch advises are helpful in repairing the skin. Balch suggests eating these vegetables raw or just slightly cooked to retain valuable nutrients and fiber. Increase your consumption of these vegetables by adding spinach and carrots to fresh salads or substituting steamed sweet potatoes for mashed potatoes.
Vitamins and Minerals
When you think of vitamins for treating acne, you probably think of Vitamin A. Foods high in Vitamin A, such as carrots, may reduce skin problems. Other vitamins, such as Vitamin E and Vitamin C, help the skin renew itself with healthy, new cells. Include foods high in vitamin E, such as wheat germ, almonds, turnip greens and soybeans. Foods that contain plenty of Vitamin C include citrus fruits, broccoli and tomatoes.
Foods to Avoid
A low carbohydrate diet may reduce the appearance of acne. Foods high in carbohydrates provide an ideal environment for the production of sebum and acne-causing bacteria. Sebum and bacteria combine to block skin pores, often resulting in breakouts. Eliminate or reduce sweets and fried foods, like donuts and pastries. Substitute unprocessed whole grains to help clear your skin. Food allergies may also play a part in your acne, according to the University of Maryland Medical Center.
Check Your Salt Shaker
The University of California’s Student Health Services warns against consuming excessive amounts of iodides. Shellfish, kelp and some types of multivitamins contain this ingredient. Check the label on your multivitamins to determine if they contain iodides. Limit this mineral in your diet by eliminating shellfish and kelp from your diet. Many brands of table salt also contain iodine. Individuals with acne can substitute non-iodized salt for iodized varieties. Look for pickling salt or sea salt that does not contain this added ingredient.
Fatty Acids
According to “The Gale Encyclopedia of Alternative Medicine,” studies show that essential fatty acids may protect against the development of acne and other skin conditions. Essential fatty acids include omega-3 fatty acids and omega-6 fatty acids. Get plenty of these healthy oils by adding some raw nuts and seeds to your diet. Increase the amount of leafy greens and legumes that you consume. These foods all contain substantial amounts of essential fatty acids.
