Use this diet to get pimple free skin naturally
To get rid of the pain and scars caused by acne, we do creams, medicines, face wash and do not know what efforts we do. Even after efforts, many times the growth of acne does not reduce. What could be the reason behind this? The reason is nothing but such foods, which increase and affect the pimple.
For this reason, in this article, we are telling about a diet that does not promote the problem of a pimple. Read in detail below about diet to prevent acne” get pimple free skin naturally”.
Diet to Avoid Pimples
Below are some of the foods that can be helpful in preventing and reducing acne. Don’t think of these foods as a cure for acne. If the problem is serious, please consult a dermatologist.
1. Low Glycemic Index (GI) Diet
The glycemic index (GI) is a measure of how quickly a food can raise blood sugar (glucose). Only foods that contain carbohydrates fall into the GI category.
Generally speaking, low GI foods tend to increase glucose in the body more slowly. This low-glycemic diet can improve acne susceptibility. For this reason, dietary lifestyle changes are considered essential for acne.
Some of the low glycemic index foods included in an acne prevention diet are:
- barley and pasta
- Quinoa (buckwheat)
- high fiber cereals
- Carrots, legumes, beans, and green vegetables
- other starchy vegetables
- Apples, Oranges or Grapes
- milk and yogurt
2. Omega-3 Fatty Acids
Research present on the website of NCBI (National Center for Biotechnology Information) states that the benefits of omega-3 fatty acids can positively affect acne.
It mentions that omega-3 fatty acids have the ability to reduce the rate of acne. There has been a reduction in acne and irritation in people taking omega-3 supplements.
Read the list of foods rich in omega-3 fatty acids below:
- Walnuts, Flaxseed, and Chia Seeds
- Soybean oil, fish oil, flaxseed oil, and canola oil
- Salmon, Mackerel, Tuna, Herring, and Sardines
- Fortified foods (eg, certain brands of eggs, yogurt, juice, milk, soy milk, and infant formula)
- Krill Oil, Cod Liver Oil
3. Diet Rich in Vitamins A, D, and E
Vitamin-A (retinol) can help fight acne. According to a study done on men and women, retinol may be effective in reducing acne inflammation.
Vitamin D can also be beneficial in preventing acne. One study found that people with acne had lower levels of vitamin D. Another study mentions that taking vitamin-D supplements can improve acne symptoms.
Vitamin A-rich foods:
- Fortified skim milk and dairy products
- Orange, yellow vegetables, and fruits
- fish, such as salmon, cod liver oil, and eggs
- Other sources of beta-carotene such as broccoli, spinach, and dark green and leafy vegetables
- cantaloupe and mango
Vitamin-D rich foods:
- Cod Liver Oil, Salmon Fish, and Egg
- Portabella and White Mushrooms
- Milk Fortified with Vitamin D
- Chicken Breast (Roasted)
Vitamin-E rich foods:
- Sunflower seeds, almonds (dry roasted), and hazelnuts (dry roasted)
- Sunflower and Safflower Oil
- peanut butter
- Peanuts (dry roasted)
- Wheat Germ Oil and Corn Oil
- Boiled Spinach and Chopped and Steamed Broccoli
- Soybean Oil and Raw Tomatoes
- Kiwi fruit and mango
4. Antioxidant-Rich Diet
Acne is avoided by consuming more amount of antioxidants in foods. In fact, oxidative stress is also one of the main causes of acne.
Foods rich in antioxidants can help to prevent this. Research has said that people suffering from the problem of acne are deficient in antioxidants.
The condition of acne was found to improve after its supplementation. For this reason, foods rich in antioxidants are consumed for acne.
- Beet, Guava, and Pear
- Pomegranate, Papaya, Watermelon, and Apple
- Plum, green unripe banana and its peel
- Carrots, Peas, and Cabbage
- Tomatoes and White Onions
- Cauliflower and Spinach
5. Diet Rich in Zinc Rich Foods
Consuming zinc-rich foods can also help reduce acne. It has been mentioned in a research presentation on the website of NCBI. Research has said that people who are found to have low amounts of zinc are at a higher risk of getting acne.
For this reason, it is believed that consuming foods and fruits rich in zinc can prove beneficial in preventing and reducing acne.
- canned or plain baked beans
- Cooked Chicken Dark Meat
- dried pumpkin seeds
- dry roasted cashew nuts
- cooked peas
- Cheddar, Mozzarella, and Swiss Cheese
- Yogurt and low-fat or non-fat milk
- Oatmeal and Green Cooked and Frozen Peas
6. Chocolate and Acne
Consuming chocolate stimulates two bacteria related to acne. Another research also mentions that eating chocolate can increase the risk of getting acne. However, if some studies are to be believed, it can’t be said that chocolate affects acne. For this reason, more extensive research is needed in this regard.
7. No or Controlled Consumption of Dairy Products
If you are wondering what food causes pimples, then the name of milk may be involved in it. According to research, drinking more milk can spread more acne.
One study found that 92 percent of those who drank 2 to 3 glasses of milk daily did not develop acne. In such a situation, people who like milk can get two to three glasses of milk.
- almond milk
- soy milk
- coconut milk
Other Supplements for Acne
We have already told what should be included in the diet to remove pimples. Still, the question is arising in one’s mind that what to eat to remove pimples, then we are telling about some supplements below. Acne is prevented by including them in the diet.
Selenium – Selenium is included in the diet to avoid pimples. A study in the Advancement in Dermatology and Allergology states that people with acne may have low levels of selenium in their bodies.
At the same time, a study of 47 women and 42 men with acne found that taking vitamin E and selenium supplements for 12 weeks could improve the condition of acne. It can be relieved by increasing the level of selenium.
Vitamin-C – Vitamin-C has anti-inflammatory activity. Due to this activity, vitamin C is used to prevent acne. It can be helpful in healing wounds and preventing inflammatory hyperpigmentation caused by acne.
Green-Tea – Green tea can also be included in the diet to prevent pimple acne. According to scientific research, the use of green tea can be beneficial for people suffering from acne.
In this research of 80 women with moderate to severe acne, it has been found that people who took 1,500 mg of green tea supplement over 4 weeks had less acne damage than other people. Green tea has powerful antioxidants and anti-inflammatory properties.
Now you have a list of acne prevention foods. We have given all this information to you based on research. Hence, it can definitely help you in improving the condition of acne “get pimple free skin naturally”.
Just note that along with diet, it is necessary to consult a doctor in case of severe acne. the pimple diet and make them realize how much you care for them.