Just as with the rest of your body, your skin relies on certain vitamins and minerals to look and feel its best. If you suffer from chronic acne, chances are you’re willing to try just about anything to clear it up. The foods you eat can help. In fact, research shows that eating certain foods and avoiding others plays a big role in the appearance of your skin. Keep reading to learn more about how to avoid acne by making dietary changes as part of your acne treatment program.
Limit Foods with a High Glycemic Index
The glycemic index of a food is measured by how high and fast it raises blood sugar. Foods that are higher in the index tend to cause an increase in acne, while those that are lower on the index can help prevent it. Therefore, making the bulk of your diet low glycemic foods can help you control your acne symptoms.
Foods that are high on the glycemic index include white bread, instant cereal, breakfast cereal, enriched pasta, rice, pretzels, and popcorn. Certain fruits and vegetables also appear on the list of high glycemic foods. That includes melon, potatoes, pumpkin, and pineapple.
Boost Intake of Omega-3 Fatty Acids
Omega-3 fatty acids are considered healthy fats. Not only can they help reduce your risk of cardiovascular problems, but they also promote healthy skin. Most experts will tell you that it’s better to get your omega-3 fatty acids from food rather than supplements. That’s because your body absorbs them better in food form. However, if you’re having a hard time getting enough in your diet, a supplement is a good way to fill in the gaps. Talk to your doctor about the correct dosage for your needs.
The best food source of omega-3 fatty acids is fatty fish, including salmon, anchovies, herring, sardines, mackerel, and tuna. To get the most benefits, add fish to your meal plan at least twice per week. In addition to fish, walnuts, canola oil, flaxseeds, soybeans, and eggs are enriched with omega-3 fatty acids.
Cut Back on Dairy Foods
If you suffer from acne, you don’t have to eliminate dairy foods from your diet completely, but cutting back can help. Dairy foods include milk, cheese, yogurt, sour cream, butter, and cream. Dairy appears in a wide range of prepared foods, so be sure you are reading labels carefully if you’re trying to control your intake. That includes cheese-flavoured crackers, baked goods, fried foods, cereal, and chocolate candy.
Because milk is one of the top allergens, it’s easy to find out whether an item contains dairy with a quick glance at the ingredients list on the food label. But, again, you don’t have to cut out dairy foods completely. In fact, doing so puts you at risk of nutrient deficiencies, including calcium and vitamin D. However, reducing your intake could provide the positive impact on your acne that you’re hoping to see.
What You Should be Eating
You’ve read a lot about what you shouldn’t be eating, so now it’s time to discuss what foods should be on your meal plan. Eating certain foods boosts your intake of nutrients that support healthy skin, including antioxidants and vitamin E, as well as protein and vitamins A and C. The best way to cover your nutrient needs is to eat a variety of foods.
Include whole grains, seeds, beans, and nuts. Brightly coloured fruits and vegetables are also important. Eat tomatoes, leafy greens, blueberries, squash, carrots, and sweet potatoes.
Healthy skin isn’t out of your reach. Making some simple changes to your diet can make a dramatic improvement, reducing pimples, blackheads, and whiteheads. Work with your doctor to determine how these dietary changes fit into your acne treatment plan.