8 Acne-Curing Foods for Clear, Glowing Skin
Acne is one of the most common skin conditions faced by dermatologists. Acne includes clogged pores (such as blackheads and whiteheads), pimples, and deeper lumps (such as cysts). Acne tends to occur on the face, neck, chest, back, shoulders, and upper arms, as these areas have many sebaceous glands. These conditions can be caused by acne-causing bacteria, hormonal imbalances, poor diet, stress, and certain medications.
Mild acne is commonly treated with topical benzoyl peroxide, moderate acne is often treated with oral antibiotics, and severe acne is usually treated with a prescription of the infamous isotretinoin (Accutane). These treatments can be highly effective but can also have harmful side effects and may not tackle the root cause to prevent it from returning in the future. A natural plant-based diet is an effective alternative method free from side effects to treat acne.
Do you know what foods cause acne? Recent studies reveal that high-glycemic-load diets—diets high in refined carbohydrates and dairy products—aggravate acne. Refined carbohydrates in junk foods such as soda, candy bars, donuts, french fries, and potato chips also increase insulin resistance and androgenic hormones, which escalate sebum production leading to acne.
According to three studies published in the American Journal of Clinical Dermatology, milk and dairy are major contributors to acne. One study revealed that teens that drank more than two glasses of milk per day had a 44 percent greater chance of developing severe acne. This is because of the hormonal imbalance that results from the hormones naturally occurring in cow’s milk and the hormones given to cows to boost milk production.
To treat acne naturally, try a natural diet rich in whole foods. These eight acne-curing foods can help you achieve clear, glowing skin.
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Probiotic foods include fermented foods such as kombucha, sauerkraut, pickled foods, and miso. They help heal your gut, which is the first step in nourishing your skin from the inside out. Studies reveal that people with a healthy gut microbiota supported with probiotics have a better fatty acid profile in their skin. This leads to skin that is better moisturized and less likely to be susceptible to damage.
While probiotics are living strains of bacteria that grow the population of good bacteria in your digestive system, prebiotics are specialized plant fibers that feed the good bacteria in your gut and stimulate their growth. Garlic, leeks, and asparagus are great sources of prebiotic fiber and nourish the healthy flora in your gut microbiome.
3. Pumpkin seeds
Pumpkin seeds are rich in zinc. Zinc has been shown in clinical studies to reduce acne significantly. For added benefits, consider supplementing with zinc, with 15 to 30 mg per day.
Other zinc-rich foods include beans, cashews, beef, turkey, quinoa, and lentils.
4. Wild-caught fish
Fish such as salmon, tuna, cod, herring, and sardines are rich in essential omega-3 fatty acids and reduce inflammation which is a primary cause of acne. Omega-3 also helps to retain your skin’s natural oil barrier and protects against dryness and uneven skin.
Choose wild-caught fish from clean sources. These fish from their natural environment consume a more varied diet and have a higher nutritional value. They are also less likely to be polluted with antibiotics, medications, and pesticides which are harmful to your health.
Other foods rich in omega-3 include eggs, spinach, kale, grass-fed beef, and nuts.
5. Citrus foods
Citrus foods such as lemons, grapefruits, and oranges give your skin cells a nutritional punch of vitamin C. This enhances your skin’s collagen and elastin levels, helping to increase firmness. Vitamin C is also a potent antioxidant, protecting your skin against free radical damage and inflammation leading to acne.
Women should consume at least 75 mg of Vitamin C a day, while men should consume at least 90 mg a day.
6. Green tea
Japanese women have consumed green tea for its skincare benefits since ancient times. Green tea is high in antioxidants, helping to reduce inflammation and reduce DNA damage. Green tea is often added to cosmetics, but you can drink it directly to benefit from its immediate soothing qualities.
7. Brazil nuts
These special nuts contain selenium, which is a powerful antioxidant that protects the skin from free radicals. Studies have also shown that selenium helps to clear the skin and reduces the risk of breakouts.
8. Healthy oils
High-quality oils like cold-pressed extra-virgin olive oil and avocado oil have a high concentration of nutrients beneficial for skin, including essential fatty acids and vitamin E. Consuming these oils protects against dryness and damage from free radicals.
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These acne-curing foods will help improve your skin health. Remember that the best anti-acne diet is to have wholesome, balanced meals rich in organic fruits and vegetables and healthy proteins.
Complement your healthy diet with natural organic skin care to make powerful changes for the better. JK7® supports a holistic and sustainable lifestyle, where healthy nutrition and natural skincare formulations set the foundation for beautiful skin and optimal health.