Clear Skin Diet: Foods that bring acne relief
March 28, 2013 5:24 pm
- Whole Grains, Lean Meats, and Fiber
The causes of acne are complicated but many issues related to problem skin center around inflammation and infection. Research has indicated that about 70 percent of the immune system relies on intestinal health. Australian researchers led by Neil Mann recruited 50 young subjects (age 15-25) with mild to moderate acne for a twelve-week study of the relationship between diet and acne. Half the group ate a typical Western diet, while the other half ate lean meat, poultry, fish, fruits, vegetables and substituted whole grain bread, cereals and rice for refined foods. After twelve weeks, the acne of the group eating more protein, fiber, lean meats, and whole grains “improved dramatically, by more than fifty percent”.
- Antioxidants
If inflammation causes acne can we treat it with antioxidants? At least one recent study showed that acne-prone skin contained fewer antioxidants than healthy skin. The effect of antioxidant supplements on acne has also been studied and, for example, 30mg of zinc gluconate reduced inflammatory acne by 57% after 2 months. Other antioxidant supplements that have shown great promise are Selenium (for adults age 19 and older 100 – 200 micrograms per day), Chromium (found in apples, broccoli, corn on the cob and apples), and Vitamins A, B3, C, and E.
- Omega-3 fish oils
It seems like there’s no end to the benefits of Omega-3 fatty acids (aka “the good fats”). And here’s one more for you: Omega-3s have been shown to control the production of leukotriene B4, a molecule that can cause inflammatory acne. To reap the benefits of the complexion-perfecting nutrient, pop a daily omega-3 supplement, and/or add foods like walnuts, avocados, flaxseed oil, and wild salmon into your diet.
Virtually every article about the health effects of green tea talks about antioxidants. Green tea, like many brightly colored fruits and berries, contains large amounts of polyphenols, antioxidants found in plants that have a substantial amount of health benefits. Studies have shown that 2-3 cups of green tea per day helps improves most all of the causes of acne: inflammation, insulin, and hormones.
- Omega 7 Fatty Acids
Omega 7, found mainly in wild salmon, macadamia nuts, and my favorite, sea buckthorn oil, helps regulate fat and blood sugar metabolism with studies suggesting that it greatly improves the function of the cell membranes playing a role in inhibiting bacterial growth, while at the same time promoting tissue recovery. The presence of Omega 7, specifically sea buckthorn oil, in the daily diet has been shown to contribute significantly to improving acne and eczema.
- Hydration
Water creates healthy cells; simple as that. For skin cells to be healthy, look their best and slough off dead surface cells easier they need to be fully hydrated. So many people today “hydrate” themselves by drinking sodas, coffee, sugary “vitamin waters” and juice, leading our skin to be parched even when we don’t feel thirsty. The basic rule is to drink eight glasses of water per day. If you stick to that you’ll be keeping your skin well hydrated and may help reduce acne.
And Finally…