Acne is one of the most common dermatological conditions that affect millions worldwide, so how can you prevent or control it? Circcell gives us an insight on what you should do and the best foods and supplements to treat it.
In this article, you will learn:
- The Best Food and Supplements to Control Breakouts and Prevent Acne
The Best Food and Supplements to Control Breakouts and Prevent Acne
It all starts with your diet. By avoiding certain trigger foods and beverages, you can prevent acne breakouts. But to keep acne at bay for good, adding a few supplements to your daily life can go the extra mile to produce the complexion-clearing results you’re looking for. Take a look at this list to see how you can take back control of your skin.
Avoid Foods that Cause Acne
Certain foods like dairy and sugar are famously attributed to causing unwanted acne. So if you’re experiencing breakouts, the first thing any dermatologist will tell you to try is eliminating these from your diet for a month to see how your skin reacts.
Regarding the drinks you consume, simply eliminating milk from your lattes is not enough. According to holistic health and wellness coach
Nicole Granato, you should also stay away from carbonated drinks (yes, that includes sparkling water), since their acidity can interfere with your skin’s pH balance and trigger acne. It’s a small price to pay for healthier, blemish-free skin.
Eat Foods that Help Clear Skin
Fortunately, there are also some amazing foods and supplements that can help keep blemishes under control.
When it comes to types of foods, Granato suggests focusing on those that are anti-inflammatory and anti-bacterial to clean out your digestive system. When your gut isn’t nurtured, toxins begin to build up inside, some of which begin to manifest as skin conditions, she says.
Probiotics for Acne
Granato shares that probiotic-rich fermented foods (think sauerkraut, yogurt, and kimchi) are some of the best ingredients to incorporate into your meals for acne-free skin. Your gut health plays a more essential role in maintaining healthy skin than you’d imagine. By incorporating probiotic-rich foods in your meals or through taking supplements, you can help increase the friendly bacteria in your body which therefore improves both your skin and gut microbiome.
The Best Detox Drink for Acne
Granato recommends making this DIY detox drink for acne: add 2 tablespoons of apple cider vinegar to a full glass of warm water. This concoction will not only jumpstart your digestive system, but can also kill breakout-provoking bacteria and boost your complexion for a healthy, radiant glow.
Now let’s take a look at the skin-friendly nutrients you should consume along with foods and supplements that provide them in abundance.
Zinc Supplements for Breakouts
“Zinc really does kill a lot of viruses and bacteria,” says Granato. The best thing to do is to eat foods that are naturally abundant in zinc, like oysters, poultry, fish, and beans that are easy for your body to absorb. If not, taking zinc supplements for acne is your next best bet.
Zinc works to help control the release of the hormones that cause acne. This is as essential as ever since many of us deal with hormonal imbalances on a daily basis. Zinc also helps the body absorb Vitamin A much easier, which is another nutrient that promotes smooth, clear, and balanced skin.
Vitamin A Supplement for Pimples
Vitamin A works wonders to slow down your skin’s cellular reproduction rate. This is essential since the overproduction of skin cells is one of the most common causes of clogged pores that can lead to acne.
So how do you get your fix of this skin-enhancing vitamin? If you’re looking for naturally rich sources of Vitamin A, try eating more carrots, red bell peppers, spinach, and sweet potatoes. Otherwise, opt for a daily vitamin A supplement for acne-clearing benefits. After taking them regularly for at least a month, you may notice that your skin improve tremendously.
Omega 3 Supplements For Blemishes
Foods like flaxseed, walnuts, and salmon are naturally rich sources of ALA omega-3 fatty acids, which are known to help control inflammation. Considering the fact that blemishes cause inflammation in the skin, omega-3s can work wonders in reducing any redness and swelling that contribute to breakouts. Omega-3s also support healthy skin cell turnover and brighten your overall complexion.
If you prefer taking omega 3 supplements for acne, try taking a liquid supplement version of fish oil from small fish like sardines or anchovies. Smaller fish are a safer choice since they accumulate less heavy metals that can impair your health in the long-term.
Magnesium for Breakouts
Magnesium is a helpful tool to balance the acne-inducing hormones in your body. Eating oatmeal, brown rice, and figs are all great options if you’re looking to boost your magnesium intake. Granato is a fan, as the mineral also supports tissue health and helps regenerate skin. Taking magnesium can also help control your anxiety levels, which can further help prevent future stress-related breakouts.
Green Tea for Skin Acne
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There are countless benefits to adding green tea into your everyday diet, so it should be no surprise to learn that it can help prevent breakouts too.
Green tea is loaded with antioxidants that help neutralize the damage triggered by free radicals, which are responsible for depleting multifunctional antioxidants like Vitamin E and A that help prevent acne.
Vitamin E Supplement for Troubled Skin
Vitamin E, which is found abundantly in sunflower seeds and nuts, plays an important role in preventing the development of acne. It can also boost the healing process of unwanted acne scars that are hard to fade.
Selenium Vitamin for Blemishes
Selenium is another important nutrient that improves the skin’s elasticity and helps reduce inflammation. One study revealed that taking a selenium supplement improved the skin of patients suffering with severe acne, making it one of the best vitamins for acne breakouts. Selenium can be found in most whole grains, onions and garlic, and can be easily found in supplement form.
Vitamin B5 Supplement to Clear Up Skin
Vitamin B5 is credited with decreasing oil production. By taking this vitamin, you can prevent your pores from becoming clogged in the first place, leaving you with a much higher chance of maintaining a blemish-free complexion for good.
While a proper skincare regimen is essential for healthy-looking skin, our diet really does play an important role when it comes to banishing breakouts. By incorporating the above-mentioned nutrients into your life, you will be on your way to clearer, more radiant skin!
Sources
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836431/#R1
http://www.ncbi.nlm.nih.gov/pubmed/21261748
http://www.webmd.com/skin-problems-and-treatments/acne/features/diet-and-skin?page=2
http://www.ncbi.nlm.nih.gov/pubmed/16681594
http://www.ncbi.nlm.nih.gov/pubmed/6203294
