Let's find out what are the foods that help reduce the acne problem and which ones are prohibited
Skin ailments, and especially acne, afflict many people. However, the diet can meet us, just knowing which foods to introduce and which to eliminate to combat this annoying problem.
There are foods that help the skin regain its balance, thus reducing acne: the disorder can in fact be triggered by an excess of insulin in the blood, which stimulates the production of sebum by the sebaceous glands. We must therefore pay attention to the level of sugar in the blood, because a sudden increase in blood sugar could have repercussions on our skin.
Some researchers tested this theory in a study published in the Journal of the American Academy of Dermatology: participants followed a low-glycemic and high-protein diet for 12 weeks, after which acne improved. A diet that helps to get rid of this blemish should therefore ban simple sugars, or those foods that have a high glycemic index.
This category includes foods such as sugar, pasta, rice and white bread, which should therefore be reduced or eliminated from our anti-acne diet. Other foods to avoid include milk and dairy products: according to a study published in the Experimental Dermatology, the consumption of these products increases the activity of the enzyme mTORC1, which seems to be linked to an excess in the production of sebum.
What are the foods that can help us in the fight against acne? First, low glycemic index foods: complex carbohydrates such as whole grains, legumes, fruits and vegetables are the basis of the anti-acne diet. Vitamins and minerals also play a vital role in fighting this ailment. Zinc, for example, has proven useful in reducing the number and severity of acne lesions, as suggested by a study published in the Journal of Cutaneous and Ocular Toxicology. At the table, then go ahead with beef and chicken, seafood, quinoa, lentils and pumpkin seeds.
Another study, also published in the Journal of Cutaneous and Ocular Toxicology, reveals a connection between the consumption of products rich in vitamins A and E and a lower severity of acne disorder. The diet must therefore not be lacking in foods such as nuts, olive oil, spinach, turnip greens, tomatoes, broccoli and yellow and orange fruits and vegetables.
Finally, research published in Lipids in Healt and Disease has focused attention on the importance of omega-3s and antioxidants, contained in foods such as fish, eggs, blueberries, spinach and beets. These substances in fact reduce inflammation and improve acne symptoms. However, remember that before starting a diet and taking supplements, it is essential to consult your doctor.