There are a lot of things’ that can cause acne as we all know, some more than the other, but like most things’…it starts with what you put in your mouth and into your stomach
If you’re interested in how much of an impact food can have on our skin, I’m going to explain to you about some food that helps clear acne and what not to eat. If you have ever heard of ” you are what you eat”, I suppose that’s somewhat true.
Is Junk Food The Enemy Of Acne?
First, let’s talk a little about the kind of food we all love and want to eat at any given time of the day, JUNK FOOD! yes, who doesn’t like those greasy fried deliciousness? I know most parents probably tell their kids not to eat so much junk food like pizza, burgers and fries (my favorite).
And I’ve got nothing against that, they should listen, because it is unhealthy and lack a lot of quality vitamins and minerals.
That’s not the only reason those parents don’t want their kids to stop eating junk food, the other reason aside from the unhealthiness of the food is because it can cause acne and bad skin.
Is that really true? and the answer is, no, not really. There hasn’t been one study which shows that greasy food like junk food can cause acne, what most study suggest is that some food, like sugar and dairy products can cause acne.
Maybe you feel a little less guilty about eating that burger stacked with a kilo cheese on it, but that doesn’t mean its good. Junk food will always be unhealthy, there’s enough proof for that without stating the obvious, so even if it doesn’t really cause acne in general, try not to overdo it.
Acne happens when the oil gland gets filled and bacteria starts to form, milk is said to have some effect on our testosterone level and that can lead to stimulating our oil glands in our skin.
People have been debating on it whether it can cause acne or not. In my experience, some dairy products do.
Dairy products like chocolate and whey protein has shown to affect my skin, but dairy products like cheese and milk did not.
Dairy like yogurt contain probiotic which helps with the acne-fighting, so it’s really hard to say whether or not dairy is to blame for some acne breakouts we have.
If you still want dairy in your diet, you can give each one of your favorite dairy product a little experiment and see how your skin react to it, positively or negatively.
And keep the ones that shows little to no effect on your skin…
Foods That Fight Inflammation
- Probiotic, eat a lot of food that contain probiotics. Yogurt has a lot of probiotics that can lessen the inflammation while improving the growth of healthy bacteria in your gut and also create a barrier that seals away the unwanted bacteria which causes the inflammation. Something that is healthy and taste good, that’s a win-win.
- Zinc, aside from keeping us healthy by fighting viruses and bacteria, it’s also shown to help people with mild acne. People with lower level of zinc consumption are also shown to have more severe acne. It has an anti inflammatory property, helps kill acne causing bacteria and lower the oil production in the oil glands.
- Antioxidant, they protect our cells from free radicals by increasing the production of red blood cells. Vitamin A and E are the two most well-know antioxidants. Vitamin A helps with improving our immune system while vitamin E helps with the growth of healthy skin cells.
- Omega 3, There are three important roles for omega 3. The first being, it helps in controlling or maintaining the testosterone level which causes overproduction of oil in our oil glands. The second thing it does is, the fatty acid EPA (Eicosapentaenoic acid) will be converted into anti-bacterial and anti-inflammatory substances inside the body. Last but not least, the last thing it does is stopping our liver from producing a hormone called IGF-1 (Insulin-Like Growth Factor1), which is said to play a role in the development of acne.
Fermented Food With Probiotics
Sauerkraut, Sauerkraut is fermented raw cabbage that is cut and then put in a jar to get it fermented with lactic acid bacteria. You can just leave it on the shelf for a very long time without worrying that it might go bad, and it’s pretty tasty if you are into fermented food.
Tempeh, Tempeh is also a fermented food, its fermented soybean. It has a very similar taste to mushroom, but more earthy. Its consumed by a lot of vegetarians as substitute for high protein meat.
Kimchi, Kimchi is a very popular fermented Korean dish. Its also fermented cabbage like sauerkraut, but the spices completely different, kimchi is seasoned with a mix of seasoning.
Foods That Are High In Zinc
Meat, Meat have been in our diet since our ancestors first ruled the earth, they are one of the most essential food source we know. 100g of ground beef contain about 4.8mg of zinc, and that is about 44% of our daily intake.
Oysters, Oysters are also very high in zinc, if you care a little too much about calories, perhaps this would be a better choice than the ground beef. One medium oyster contain about 5.5mg of zinc, and it has far less calorie than ground beef.
Nuts, Nuts are very delicious and easy to snack on. Peanuts, cashews and almonds can boost our zinc intake substantially. 28g of cashew has about 14% of our daily recommended intake.
Antioxidant Rich Fruits
Blueberries, blueberry is the number one fruit when it comes to antioxidants. Just one cup of blueberry can provide you with 13000+ antioxidants, more than 40 common fruits out there.
Orange, Oranges doesn’t come as a surprise, its packed with tons of vitamin C which are the primary water-soluble antioxidant in our body. We shouldn’t take the things’ vitamin C does for our body for granted!
Prunes, black plums have about 4500+ antioxidants, and when they’re dried they pack a staggering 7000+. According to some studies, prunes help in boosting our bone strength as well. Happy eating!
Top 3 Omega-3 Food
Salmon, Salmon is loaded with tons of good stuff, it’s one the most nutrients dense food on earth. It has about 4000mg of omega 3 fatty acid per serving. Some study shows that people with a higher consumption of omega 3 food have a lower chance at getting heart diseases or dementia.
Herring, Herring is an oily fish, usually smoked to perfection and ate as breakfast in England. Aside from being delicious if prepared right, its also loaded with omega 3 fatty acids, about 3000mg per serving.
Mackerel, mackerels are also very popular and packed with tons of nutrients, these small fatty fishes are smoked or eaten as fillets. The omega 3 fatty acid content is almost the same as the salmon, about 4000-5000mg per serving.
Acne Starts With Your Diet
I hope this information I provided you helped you in some way, eating these foods may not cure your acne in an instant, but if you want to see your acne improving, start thinking about your diet, and what to eat.
Most of the food I mentioned above are very easy to prepare or eat, and they aren’t very expensive either. Eat them in moderation, that would be a good start. If you are looking for a daily routine for your acne prone skin, check out this article.