Acne is a common problem in adolescents going through puberty, as hormones cause an increase in oil production by the glands, which leads to clogged skin pores and the appearance of pimples. It is worth noting that eating a healthy diet can help prevent the emergence and development of acne.
With a fast- paced lifestyle and time constraints, many people may resort to eating junk food and take- out meals. However, all of these foods contain Tran’s fats, which inevitably lead to acne breakouts. Therefore, we provide you with a complete list of some foods that help you get rid of acne through your healthy diet.
Foods that treat acne:
Among the most prominent foods that contribute to the treatment of acne:
1. Foods rich in vitamin A:
Vitamin "A" plays a vital role in the formation of skin cells and the treatment of acne. The most prominent of these foods are carrots, potatoes, mangoes and pumpkin.
2. Vitamin E:
It is one of the most powerful antioxidants known. It protects against premature aging of the skin, and contributes to promoting skin health and fighting acne. Foods rich in vitamin E must be eaten because the body cannot manufacture it and the most prominent of these foods are nuts, vegetables, fruits and fresh, olive oil and genin oil Wheat.
It is found in tomatoes and watermelon, and it is a wonderful antioxidant component that protects skin cells from the damage of the sun's ultraviolet rays, which reduces inflammation and contributes to treating acne.
4. Omega- 3:
Foods rich in this healthy fatty acid contribute to treating acne, and the most prominent of these foods are salmon, sardines, tuna, mackerel, walnuts, soybeans and hot oil.
It is a wonderful antioxidant that protects the skin from infections and enhances the elasticity of the skin, and among the most prominent foods rich in it: fish, Brazil nuts, chicken meat and brown rice.
It is found in oysters, crab, soybeans, peas, lentils, turkey and peanuts, and it regulates the work of the sebaceous glands in the skin, which contributes to the fight against acne.
7. Vitamin B3:
It is found in tuna, chicken, turkey, mushrooms, broccoli and peanuts, and it contributes to reducing skin infections and fighting acne.
Pistachios and Brazil nuts contain vitamin E that can help improve the vitality of the skin. Studies have shown that pistachios have a beneficial effect on the body by regulating insulin levels, which in turn can lead to reducing acne. Apart from zinc, pistachios also contain they contain vitamins A, C, and E. On the other hand, Brazil nuts contain antioxidants known as selenium, which may help improve acne by reducing inflammation, one of the studies also analyzed blood samples of 37 men, and researchers stated that those suffering from acne had a very low level of selenium.
Apples, cherries, bananas, and raspberries are foods rich in vitamins that contain properties that protect the body, and according to Dr. Rachel Wood, one of the nutritionists in Canada, red grapes can also be consumed alongside the seeds. She added that fruits and seeds contain natural chemicals. Powerful and antioxidants that have been proven to treat inflammatory skin problems such as psoriasis and eczema. As well as avocados, it is not only rich in vitamin E, but also contains fibers, and monounsaturated oils that can help stabilize hormones, blood sugar levels, and can be used. Also as a face, mask to moisturize and refresh the skin.
Most green leafy vegetables are good for the skin, as spinach, broccoli, and cabbage can be a great addition to your daily meals as they contain many vitamins, antioxidants, iron, and calcium. And although green vegetables protect against free radicals that break down collagen.
You should also add all of the following to your diet:
Water is one of the main treatments for getting rid of toxins accumulated in the body. You should drink at least eight glasses of water during the day and avoid drinking carbonated water. Water also helps deliver nutrients and oxygen to all parts of the body. Which works to maintain a healthy body and combat acne. In addition, dry skin gives an older appearance to the skin, and leads to acne.
• Healthy fats
Indigestion and lack of dietary fats can cause acne, clogged pores and many other skin problems. Therefore, it is recommended to take nutritional supplements such as digestive enzymes, apple cider vinegar, and completely grains to combat acne. Whole grains contain massive amounts of antioxidants, as well as higher amounts of dietary fiber and less sugar. As for whole grains, they contain essential minerals such as selenium, which helps maintain the health of skin cells.
How to reduce the appearance of acne:
Some measures can be taken that may reduce the appearance of acne, and the following are the most important:
• Reducing stress and tension, the more a person is exposed to tension and stress, the higher the levels of cortisol in the body, which increases the activity of the sebaceous glands in the skin and stimulates the emergence of acne.
• Get enough sleep, as lack of sleep leads to an increased secretion of the hormone cortisol, which may expose the body to more acne.
• Clean the skin before and after sports exercises to prevent the exacerbation of acne.
• Washing sports clothes at least twice a week, depending on the difficulty of sports training.
• Eating a healthy diet helps get rid of acne.
• Cleaning your cell phone frequently, as it is a source of bacteria and pollutants.
• Use sunscreens when exposed to them.
• Use oil- free skin care products.
• Avoid touching or scratching blisters.