Acne is often a life-long skin issue that requires a lot of trial and error to disappear. Numerous skin care products promise amazing results, however, for people who struggle with acne, there’s a time when trying another lotion or cleanser is more of a chore, rather than something hopeful and promising. A diet plays a significant role in skin recovery and regeneration, so if you’re tired of acne and other skin imperfections, then maybe changing the way you eat might be the right next step. Therefore, here are some foods and eating tips that might help you get rid of acne.
Reduce foods that trigger your insulin
Sugar is often the main culprit behind acne, but other foods can be equally at fault. Things like pasta, white rice, and white bread are also responsible due to their high glycemic index. Meaning, these foods are more than likely to trigger spikes in your insulin levels. In some people, this can cause breakouts, particularly on their backs. If you want to know how to get rid of and prevent back acne then changing your diet is a good place to start. However, since these foods are so universally used and available at every store, it’s important to find healthier alternatives. Whole-wheat bread, brown rice, and non-processed sugars are much better for your skin than commercial foods that are so widely eaten.
Increase your zinc intake
Zinc is a powerful mineral that has positive effects on the skin, which is why it’s so commonly found in skincare products, often in combination with another great ingredient — niacinamide. Those who suffer from back acne (or backne, as it’s also known), are often advised to use zinc as a remedy. But, did you know that you can add zinc-rich foods to your diet? Eating foods rich in zinc is also a great way to increase your intake of this beneficial mineral. Turkey, quinoa, pumpkin seeds, lentils, beef, and cashews are only some of the foods that you might consider eating more, due to them having high zinc levels.
Don’t forget vitamins A and E
Those who suffer from low levels of A and E vitamins are often reported to have issues with acne as well. Therefore, it’s not surprising that one of the best anti-aging and anti-acne ingredients — retinol — is a type of vitamin A. On the other hand, vitamin E is a powerful antioxidant that is responsible for slower aging and better skin condition. So, if you’re looking to update your collection of products, make sure to use those that are rich in these vitamins. Besides, using some extra tools, such as a hot towel for acne might be the best thing for your skin. But, at the end of the day, nothing beats foods rich in A and E vitamins: almonds, sunflower seeds, avocado, mango, and goose meat are only some foods that contain high levels of vitamin E.
And as you want to consume foods rich in vitamin A, then look no further than bluefin tuna, caviar, blue cheese, hard-boiled eggs, and trout, to name only some.
Include antioxidants and omega-3s, too
Antioxidants are extremely important as they fight against free radicals, while omega-3s are fats that cannot be naturally produced in the body, which means they need to be consumed. And when you combine these two, you get a very powerful way to reduce inflammation, and therefore, acne. Foods rich in omega-3s are, of course, fish, seafood, and fish oils, but so are almonds, chia seeds, and walnuts. On the other hand, blueberries, kale, beans, red cabbage, and beetroot are extremely rich in antioxidants, which means they’ll be a useful addition to your diet if you’re trying to beat acne.
Eating these foods is a great way to make your diet more balanced and healthier. But, if you’re struggling with acne and other skin issues, then consuming foods rich in vitamins, omega-3s and antioxidants is important, as it will reduce inflammation and improve your health and resilience.