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Combating Acne 

You are what you eat, believe it or not. Expensive scrubs, masks, and creams won’t fix breakouts if it is the inside that’s trying to get you to know it’s in the red zone alert.

What goes on internally usually shouts out from the outside and skin is a channel for which our bodies are trying to tell us that we are not paying enough attention to what we put in our bodies. Studies have shown that our food intake can play an important part in promoting our skin health.

Here are some tips on food that you should avoid and food that actually promotes skin health!

Food with a low-glycemic index are great and typically made of complex carbohydrates such as

  • Whole grains
  • Legumes
  • Unprocessed fruits and vegetables

Other vital ingredients such as mineral zinc, vitamin A and E, and antioxidants are also great in reducing inflammation.

Do note that everybody is different, some may react more to certain food that they eat as compared to others. It is great to experiment with your food intake under a doctor’s supervision to see what works best for you.

Whilst there isn’t a one-plan for all, there are some helpful guidelines that have shown to help your skin.

 

Low-glycemic food and high protein diet

One that is low in simple sugars with a balanced amount of healthy protein has shown to improve acne issues while aids in weight loss.

 

Zinc

A key mineral in your food that can help treat and prevent acne. Is also important for skin development as well as embolism and hormonal regulation. Food rich in zinc includes

  • Cashew nuts
  • Lentils
  • Seafood such as oysters and crab
  • Beef
  • Turkey
  • Pumpkin seeds
  • Quinoa

Omega-3 fatty acids

Typically found in certain plant-based food and animal protein sources. These includes 

  • Fish
  • Nuts and seeds
  • Plant oils
  • Fortified food

Antioxidants, including vitamins A, C, and E are great to protect and neutralize damaging toxins.

  • Blueberries
  • Blackberries
  • Cherries
  • Goji berries
  • Green tea

Food that Promotes Skin Health

Below is a small sample of the fantastic foods that not only taste great but do wonders for your skin (and HELP FIGHT ACNE)

Almonds

Apples

Artichokes

Asparagus

Barley

Beans (dried and fresh)

Bean sprouts

Berries (Blackberries, blueberries, strawberries, etc)

Bok Choy

Brazil nuts

Broccoli

Brussels sprouts

Cabbage

Cataloupe

Cauliflower

Celery

Cherries

Chickpeas

Chinese cabbage

Cucumbers

Eggplant

Endive

Escarole

Fish & Shellfish

Flaxseed

Green bell peppers

Hazelnuts

Honeydew melon

Kale

Kidney beans

Lentils

Macadamia nuts

Mushrooms

Oatmeal (regular. not instant)

Oats

Olive oil

Olives

Oysters

Pears

Pecans

Pinto beans

Pomegranate

Pumpkin seeds

Red bell peppers

Romaine lettuce

Salmon

Snow peas

Soy products

Spinach

Sunflower seeds

Tofu

Tomatoes

Turkey

Turnips

Yogurt

Food you should avoid

Acne Alert! Inflammation – inducing foods to avoid.

Bagels

Bananas

Breads, rolls

Cake

Candy

Cereals (except slow-cooking oatmeal)

Cookies

Corn

Cornbread, corn muffins

Cornstarch, Corn syrup

Crackers

Cream cheese

Hot dogs

Ice cream, frozen yogurt, Italian ice, sherbet

Jam, jelly, preserves

Mango

Margarine

Molasses

Muffins

Noodles

Pancakes

Papaya

Pasta

Pastry

Peas

Croissants

Doughnuts

Dried fruits

Egg rolls

Flour

French fries

Fried food

Fruit juices

Granola

Hard cheese (except Romano and Parmesan)

Honey

Pizza

Popcorn

Potatoes

Pudding

Relish

Rice

Snack foods (eg., potato chips, pretzels, corn chips, rice and corn cakes, etc.)

Soda

Sugar (white and brown)

Tacos

Tortillas

Waffles

Pie

Pita bread

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