Struggling with blackheads? Is your skin oily and prone to acne? If so, it’s time to change your diet. What you eat affects your skin’s appearance. Certain foods, especially those high in sugar and trans fats, can make acne worse. A diet that’s rich in antioxidants, protein, and vitamins can restore skin health and prevent breakouts.
What Causes Acne and Blackheads?
Acne is caused by a number of factors, such as heredity predisposition, bacterial infections, bad eating habits, and certain medical conditions. Even though the relationship between acne and diet is unclear, certain foods may trigger breakouts. Regular consumption of sugar, dairy, and hydrogenated fats can worsen this problem. A lower-glycemic-load diet, on the other hand, can help prevent and reduce acne and blackheads.
What to Eat for Healthy, Clear Skin
Acne and blackhead treatment may include antibiotics, oral contraceptives, light therapy, combination therapy, clay masks, creams, treatment kits, and facial cleansers. In general, these products are effective, but to get the most out of them you should also reassess your diet and make some changes. The results will surprise you!
The skin reflects your overall health. If you eat sugar and junk food, you can’t expect your skin to look perfect. A well-balanced diet can drastically improve your skin’s appearance and clear out many of those imperfections. You might still have pimples once every few weeks, but it won’t be a major issue. Good nutrition is one path towards healthy, clear skin.
According to health and beauty experts, it’s recommended to eat foods that keep your blood sugar steady. Insulin spikes lead to hormonal imbalances, which in turn causes acne and blackhead breakouts. Your diet should include foods with a low glycemic index, such as lean meat, fish, leafy green vegetables, nuts, seeds, and low sugar fruits. At the same time, it’s important to take frequent, small meals. Eating too much in one sitting elevates your blood sugar levels. Some people claim their acne and blackheads got better after giving up dairy and gluten, so you should try it out. Gluten, the protein in wheat, and lactose, the sugar in dairy foods, are common allergens and can affect skin health.
Since acne and blackheads are often caused by inflammation, add more healthy fats to your diet. Monounsaturated fats, such as omega-3 and omega-6 essential fatty acids, reduce inflammation and boost skin health. They also reduce heart disease risk and protect your eyesight. These nutrients are found in oily fish, such as tuna and salmon, extra virgin olive oil, krill oil, avocado, almonds, walnuts, pistachios, flax seeds, pumpkin seeds, chia seeds, and leafy greens. You may also take fish oil supplements to get more healthy fats in your diet.
At the same time, it’s essential to avoid processed foods like ice cream breakfast cereals and white bread. These products boast a high glycemic index, causing your insulin levels to spike. This leads to clogged pores and excess sebum production. Here is what you should eat for clear and healthy skin:
- Citrus fruits
- Low sugar fruits
- Whole grains
- Brazil nuts
- Fatty fish
- Dark berries
- Green tea
- Swiss chard
- Dark green leafy vegetables
- Butternut squash
- Raw seeds
Stock up on foods rich in vitamin A, vitamin C, vitamin B5, vitamin E, selenium, essential fatty acids, antioxidants, and fiber. Recent studies indicate that people with high levels of vitamin A are less likely to develop acne and blackheads. This nutrient prevents excess production of cells in the skin’s outer layer, which helps prevent breakouts. Vitamin C and selenium, which have powerful antioxidants effects, enhance your body’s ability to flush out toxins.
Dietary fiber, which is found in all plant-based foods, regulates blood glucose, promotes good digestion, and slow down sugar absorption into your body. These factors combined can help prevent and reduce breakouts. Researchers have also found that zinc deficiency can lead to skin problems, such as acne and blackheads. Dark chocolate and oysters are high in zinc, so make sure you include them in your diet. Don’t forget about whole grains, which are packed with B vitamins. These nutrients promote healthy skin and hair. If possible, cook your own meals and avoid processed foods.