Acne is an undesirable skin problem that occurs when the skin’s pores get clogged with excess oil, dead skin cells, or bacteria. It results in the formation of different kinds of bumps such as pimples, blackheads, whiteheads, etc. on the surface of the skin and can often cause emotional distress in patients.

While top quality over-the-counter products like AcneStar gel or AcneStar soap can offer effective acne treatment, studies suggest that diet also plays a very important role in promoting a healthy skin. A nutritious diet can not only improve your overall health but also keep various skin problems such as acne at bay.

The Relationship between Acne and Diet

According to dermatologists, certain foods can lead to a rapid rise in blood sugar, causing the body to release excess amount of a hormone known as insulin. This excess insulin can in turn force the oil glands to produce excess oil, thereby increasing the chances of acne breakouts. High-glycemic index carbohydrates such as pasta, white bread, white rice, sugar, etc. are known for their insulin-producing effects, which is linked to the production of excess oil, greater inflammation, and most importantly, acne breakouts.

On the contrary, an anti-acne diet comprises of healthy foods that are known to be beneficial for the skin. Such foods include green and leafy vegetables like spinach, yellow and orange foods like apricots and carrots, along with other foods such as brown rice, quinoa, tomatoes, blueberries, nuts, pumpkin seeds, etc. Moreover, evidence suggests that foods containing certain ingredients can also be helpful in reducing inflammation and improving acne condition in people.

According to studies, here are some of the best foods and ingredients that should be a part of your anti-acne diet:

1. Low-glycemic index foods

As per leading dermatologists, following a low-glycemic diet that contains complex carbohydrates and low amount of simple sugars can both prevent and improve acne condition. In fact, research asserts that people who consume a low-glycemic diet can experience a considerable improvement in their acne condition in the long run. Kidney beans, lentils, chickpeas, raw carrots, etc. are some of the best low-glycemic index foods you can eat to reduce your acne breakouts.

2. Vitamins A and E

Deficiency of vitamins A and E is often associated with severe cases of acne breakouts. Doctors suggest that increasing the intake of these vitamins may help patients improve their acne condition. While you can consume foods rich in these vitamins to improve your overall skin health, you should never take any vitamin supplements unless prescribed by your doctor.

3. Zinc

Zinc is an essential dietary mineral that can regulate hormone levels and metabolism while promoting a healthy skin. However, it shares a close relationship with acne. Medical evidence asserts that increasing the daily intake of zinc through diet to 40 mg can help people who are suffering from severe acne. Interestingly, the same amount of zinc is also recommended for people who have an acne-free skin.

4. Omega-3 fatty acids and antioxidants

Increased consumption of antioxidants and omega-3 fatty acids is closely related to the reduced appearance of acne breakouts. While antioxidants neutralize the harmful toxins in the body, intake of omega-3 fatty acids can promote good physical and mental health. Moreover, the two combined are also known to reduce inflammation and lower the emotional distress arising due to acne.

While there is no food that offers a definitive cure for acne, consumption of healthy foods can certainly improve your overall skin health. Therefore, it is important that you eat a balanced and nutritious diet that is rich in essential vitamins and minerals and high in protein. This will not only keep you physically and mentally fit but also reduce your chances of developing unwanted skin problems such as acne breakouts.

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