Healthy Diet Tips to Keep Acne at Bay
Acne is a pain, especially during the holiday party season when you want to look your best. According to a study by Massachusetts General Hospital, clinical acne affects 45% of women ages 21 to 30, 26% of women ages 31 to 40, and 12% of women ages 41 to 50.
Here are some diet tips to help calm your complexion and ward off acne.
Eat avocados: A study in Lipids in Health and Disease suggested that food rich in healthy fats (think omega-3s) could help reduce acne lesions in addition to improving mental outlook. Snack on avocados, raw nuts and seeds, olives and olive oil, and fish, such as wild Alaskan salmon and sardines, to up your intake.
Limit dairy: In the September 2011 issue of Dermatology World, the magazine of the American Academy of Dermatology, William Danby, MD, division of dermatology at Dartmouth Medical School, said, “In patients who have no genetic background for acne, dairy plays no role whatsoever. It will not give them acne. But for those who have a propensity for acne and are susceptible to the effects of dairy, it can make their acne much worse.”
More zinc: Zinc is vital for the structure and function of cell membranes. Good sources of zinc are meat, eggs, mushrooms, whole grain products, and oysters.
Eat the right carbs: Refined grains and white flour in breads, pastas, bagels, and muffins can cause a quick spike in blood sugar, which can contribute to acne. On the other side, eating low glycemic index foods could improve your skin. Eat quinoa, brown rice, barley, and sweet potato to satisfy your carb cravings without aggravating your complexion.
Focus on vitamin A: This fat-soluble vitamin is necessary for healthy skin. Fill up on sweet potatoes, kale, spinach, and carrots to reap the benefits.