Acne is a common skin disorder that affects millions worldwide. One of the most important factors in preventing and minimizing acne is a proper diet. Here are some tips on the right foods to fight acne.
Best Food for your Skin
You already know that filling your diet with power foods—like dark leafy greens, dark chocolate, citrus—can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?
When researchers in a 2012 study in PLOS ONE analyzed the diets of 1264 women, they found that higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day) was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon). Olive oil beat out the other oils tested, including sunflower and peanut. Why? About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals. (We tested and found the best organic olive oils you should be using.)
People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves the skin’s natural SPF.
The sweet treat is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate the skin and improve circulation. Women who consumed a high flavanol cocoa powder drink daily for 12 weeks experienced less skin roughness and scaliness compared to a control group. They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women, says Lisa Drayer, MA, RD, author of The Beauty Diet. She suggests sticking to a 1-ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.
A whole-grain oatmeal is a better pick for breakfast over a bagel and jelly. That’s because the latter offers a double whammy for skin: refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. “Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples,” says Drayer. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit.
One serving (3.5 ounces) of these little swimmers contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat. Fatty fish is particularly rich in the type of omega-3 called DHA, an anti-inflammatory. “Inflammation is now known as the root cause of acne,” says Dr. Wu. Packing your diet with these omega-3s (also found in salmon) can help keep your skin clear.
It’s the only type of nut that contains a significant amount of omega-3 fatty acids, which is especially important for vegetarians who are skipping fish. Walnuts pack an omega-3 called alpha-linolenic acid. “Deficiency in this fat can result in eczema, which is associated with dry, scaly skin,” says Drayer.
Yellow bell peppers
One study in the British Journal of Nutrition found that people who ate the most green and yellow vegetables (up to 250 grams; one large pepper is about 190 grams) had fewer wrinkles, especially in the crow’s feet area, compared to those who at the least amount (69 grams a day). This may be because of antioxidants that fight aging free radicals, says Dr. Wu.
Credits: Pure Fiji
5 Tips for getting Clearer Skin
Don't panic, but you're probably causing your own breakouts. That massive zit wasn't just manifested into reality – it's the result of an unwashed makeup brush, an allergic reaction, a dirty pillowcase, the list goes on and on. So to help you cut the pimple-causing factors out of your life, we've rounded up all the best, easiest ways to make sure your skin stays clear.
- Always wash your face before bed. Not washing away the day's grime? You're asking for a breakout. Stash cleansing wipes on your nightstand for nights when you're too tired to move.
- Try an oil-absorbing moisturizer. The point of moisturizer is to heal your skin, not to make it feel greasy. Dr. Levin advises picking a daily lotion that will absorb any excess shine.
- Don't skimp on sudsing. Wash your face for 30 to 45 seconds with a dime-size amount of face wash. That's how long it takes to clear dirt and oil off your face.
- Be Gentle. Scrubbing too hard leaves skin rough and red. Don't fight with your face. Skip harsh scrubs and even washcloths, which can be too rough on your face and can cause irritation. If you use your hands, be sure they're clean, or you'll transfer acne-causing dirt and oil right back onto your face.
- Don't skip your morning wash. Hairstyling products get absorbed by your pillowcase then transfer to your skin — if it's not cleared away in the am, it'll clog your pores all day long.
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All the content on this blog, including medical opinion and any other health-related information, are solely to provide information only. Any information/statements on this blog are not intended to diagnose, treat, cure or prevent any disease, and should NOT be a substitute for health and medical advice that can be provided by your own physician/medical doctor. We at Nano Singapore Shop, encourage you to consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition.