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Nobody likes it when that unwanted pimple shows up on your face. Did you know there are foods that you can be eating to help control acne breakouts? We’ve put together a list to incorporate into your diets that help.
Fruits and vegetables
People who have eating habits that are rich in fruits and vegetables like yams and greens and low in refined foods like white sugar and white flour, which can cause hormones to spike, find that acne breakouts are less likely to occur.
Brazil nuts are rich in selenium, a powerful antioxidant that appears to help improve acne by protecting cells from inflammatory damage and preserving skin’s elasticity. Selenium works particularly well when it’s accompanied by vitamins E and A, so eat your Brazil nuts with some almonds and perhaps some red bell peppers.
One Brazil nut delivers a full day’s supply. Other foods rich in selenium are meats, fish, poultry, onions, garlic and whole grains.
Oysters, beans, poultry, fish (and other foods rich in zinc)
No one knows exactly why, but getting enough zinc appears to help put the brakes on breakouts. It may be that zinc helps to control the release of male hormones that kick-start acne. Zinc also helps the body absorb vitamin A, another important nutrient for healthy skin.
Salmon, flaxseed (and other foods rich in omega-3 fatty acids)
Omega-3 fatty acids help keep inflammation at bay and may help keep acne under control. Fatty fish like salmon, sardines, and mackerel all boast omega-3 fatty acids, as do flaxseed and walnuts.
Sweet potatoes, carrots, cantaloupe, bell peppers (and other foods rich in beta-carotene)
Beta-carotene (found in many orange-, yellow-, and red-hued fruits and vegetables) converts in the body to vitamin A, another of the nutrients that helps to enhance selenium’s benefits to skin.
Oranges, tomatoes, melons (and other foods rich in vitamin C)
These juicy vitamin C bombs won’t cure you of breakouts, but because the vitamin strengthens cell walls, it can help protect your skin from scarring that blemishes can cause. Bioflavonoids, which often come from a C source (such as the white rind inside citrus fruits), also act as natural anti-inflammatories that can enhance the healing action of vitamin C.
Almonds, eggs, leafy green vegetables (and other foods rich in vitamin E)
The antioxidant vitamin E helps skin heal from damage and scarring caused by acne. It’s not easy to get a lot of E from a low-fat diet, but unrefined (minimally processed) vegetable oils, nuts, and whole grains are good sources.
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You may have already suspected that sugar is related to breakouts.
These are food that break down quickly in the body, triggering an insulin spike and raising blood sugar levels. They trigger hormonal fluctuations and inflammation – both which encourage acne. These are foods like white bread, processed breakfast cereals, white rice, pretzles, crisps, cookies, cakes etc.
For the same reason above – they cause hormonal fluctuations and blood sugar levels to spike. These are on the ‘to be avoided’ list of foods if you are wanting to keep your skin clear.
Greasy fast food creates inflammation in the body, which can lead to pimples, so if you’re going to a fast-food restaurant, choose the salads or yogurt.
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