Our regular diet have a massive impact on our skin too. The food we take can improve the health of our skin or it can even worsen the health of our skin, both can happen.
Acne is an inflammatory skin condition that produces pimples or bumps on the surface of the skin. So, certain additions to your diet can help you get rid of acne and inflammation. Fill your plate with the following foods which help to fight against inflammation and acne.
Diet For Acne Prone Skin
1. Omega 3 Fatty Acids
According to a study published in lipids in health and diseases, it is revealed that, omega 3 fatty acids are powerful anti inflammatory agents and those who include the diet rich in omega 3 fatty acids will experience reduce levels of acne severity.
Foods which are rich in omega 3 fatty acids are as follows:
- Flax seeds
- Walnuts
- Soy beans
- Cod liver oil
- Fishes such as salmon, sardine and mackerel.
- Eggs
- Few plant sources
- Meat
2. Anti Oxidant Rich Foods
Our body consists of anti oxidant defense system, if we have less number of antioxidants in our body, then it leads to oxidative stress that often results in formation of acne. So, consume foods that are rich in antioxidants to avoid acne.
Foods Which Are Rich In Anti Oxidants Are as follows:
- Kidney Beans
- Green Tea
- Broccoli
- Berries
- Dark Chocolates
- Raisins
- Tomatoes
- Peacun Nuts
3. Include Foods Rich In Vitamin E And A
Researchers found that, people who lack in vitamin A and E are linked to severe cause of acne. Another study found that, people suffering from acne experienced an improvement in the severity of acne after including rich vitamin E, A foods in their diet.
Foods Which Are Rich In Vitamin A and E:
- Mushrooms
- Avocado
- Spinach
- Olive oil
- Carrots
- Sweet potato
- Egg yolk
- Tomatoes
- Raw whole milk
- Salmon
- Tuna
4. Diet Enriched With Zinc Foods
Zinc is one of the effective mineral to fight against acne and inflammation. Several studies have concluded that, people who included rich source of zinc content foods in their regular diet have experienced reduced acne inflammation significantly.
Foods Which Are rich In Zinc are as follows:
- Spinach
- Sesame seeds
- Pumpkin seeds
- Meat
- Chickpeas
- Mushrooms
- Chicken
- Cocoa powder
5. Glycemic Diet
Following a low glycemic diet will help in preventing acne completely. Low glycemic diet is nothing but the foods which do not lead to increase the levels of blood sugar in your body.
Foods Which Are Rich in Low GI:
- Tomatoes
- Mushrooms
- Kiwifruits
- Pea nuts
- Brown rice
- Whole wheat
- Oranges
- Lentils
- Carrots
- Red peppers
- Broccoli
6. Cut Down Dairy Intake
Researchers suggest that intake of dairy products like milk, yogurt, cheese and other things will increase the severity of acne. Because, cows are given hormone injections to increase the production of milk. So if we include them in our diet, this often causes imbalance of hormones in our body and triggers acne.
Alternatives of Milk Products
- Coconut milk
- Tiger nut milk
- Rice milk
- Almond milk
- Soy milk