Diet to Prevent Acne

Pimples, zits or acne, whatever you call them, acne is one of the most common skin ailments which affects many young adults and teenagers. According to studies, the prevalence of pimples or acne is linked to your daily diet. A diet rich in carbohydrates, foods like dairy products and lack of certain minerals and vitamins can increase the risk of acne breakouts. Apart from your diet, there are many factors which can trigger acne, these include genetic factors, hormonal fluctuations, using the wrong kind of cosmetics and unhygienic habits. If you feel that your diet is the major cause of your acne breakouts, you may like to know the right, healthy diet to prevent acne, which is explained below.

Acne and Probiotics:

• Poor dietary choices like sugary foods and high-fat foods can increase the intestinal permeability and cause loss of normal microbial biofilm ( bifidobacteria), the bifidobacteria is the natural gut bacteria, which protects your intestinal barrier.
• And, this can cause endotoxins to enter through the intestines, causing oxidative stress and inflammation, which can lead to acne formation.
• Studies have revealed that taking oral probiotics can help you treat acne by regulating the inflammatory cytokines production within your skin. So, you can replenish your body by taking probiotics rich foods like kefir and yoghurt.

Acne and Zinc:

• You also need to include enough amount of zinc in your diet to prevent acne. Zinc is a mineral that your body needs in trace amounts, which will also help reduce acne symptoms and helps to get rid of acne by minimizing the inflammation of acne lesions. So, taking a supplement rich in zinc can help you control or prevent acne breakouts.
• The recommended daily dosage of zinc for adults is 8-11 mg and 5-8 mg for adolescents, notes the "National Institute of Health".
• Some of the good natural sources of zinc include beans, nuts, poultry, meat and oysters. 6 medium oysters contain more than 76 mg of zinc, while ½ cup of baked-beans can give more than 1.6 mg of zinc.

Antioxidants and Acne:

• The inflammatory chemicals production within the body is the first action that begins the oxidative stress on the body that allows bacteria to develop on your skin and the formation of acne, according to "Lipids in Health and Diseases article".
• According to the researchers, acne patients have comparatively lower blood antioxidant enzyme activity than those people without acne.
• Ingesting foods rich in antioxidants like vitamin C can help you decrease oxidation up to 40% and prevent acne.
• Vegetables and fruits that contain vitamin C, other leafy green vegetables, citrus fruits, tomatoes, turnip, broccoli and strawberries are some foods rich in antioxidants and vitamin C.
• Drinking green tea that has antioxidants like catechins may also help you control further acne breakouts.

Dairy and High Glycemic Foods:

• According to studies, taking whey protein-based products and milk can also increase your insulin levels, stimulating body's growth hormone release. And, this hormone encourages the sebaceous gland to release more lipids, resulting in inflammation of skin follicles.
• Consuming more foods rich in glycemic load can increase your blood sugar levels and they can also increase the risk of acne breakouts. Because these foods can cause the same effect on activating insulin like growth hormones.

Diet for Acne Prone Skin

There is a strong relationship between diet and acne as it's said that what we eat is reflected on not only how healthy we are but also on how beautiful our skin looks. You should remember that acne is caused by having too much oil under the skin that clogs the pore. Hence, eating foods that are fatty and sugary can definitely lead to the outbreak of acne. The body needs sugars to attain energy but when they are in excess, it stores them away as fat.

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