by Harriet Bond
(San Francisco, CA, USA)
Diet is an important facet to an all-around solution for minimizing the outbreak of skin problems & particularly acne. It is well-known that one must practice effective skin care by using medicated soaps, not squeezing pimples, and not scrubbing too hard but part of this care includes the proper diet. Here are some things to consider about diet and nutrition when making your plan to fight acne outbreaks.
A Personal Thing
While the dietary suggestions here are based on medical research, not everyone is the same when it comes to foods that trigger acne. Some may be able to eat certain foods with no effect on their acne while the same foods trigger outbreaks in others. It is up to you to determine what foods cause your acne flare-ups.
Doing Away with the Myths
Countless teenagers have been told throughout modern times that they should not eat their favorite foods such as pizza and chocolate desserts because they cause acne breakouts. Research has been done that shows strong indications that this may be nothing but a myth.
However, this does not mean that you should eat greasy and sugary foods in excess. Remember that you want to take care of your skin because when it is healthy it is less susceptible to acne breakouts.
The Importance of Zinc
Zinc is a mineral found in certain types of foods that has been shown to be effective in promoting skin health and fighting acne because it helps to boost your immune system.
One thing to keep in mind about zinc is that the body cannot store it so you will need to get it regularly either from food sources or a supplement. Food sources for zinc include nuts like cashews and almonds, oats, whole grains, kidney beans, baked beans, and certain types of seafood like oysters, crab, and flounder.
Essential Vitamins and Nutrients
There are four main vitamins that have shown effectiveness in promoting good skin health and thus helping in the prevention of acne, all of these vitamins are present in healthy fiber foods. First, there is vitamin A. This vitamin promotes healthy skin growth and slows the onset of wrinkles and age spots. Sometimes, doctors use high concentrations of vitamin A to treat acne but must exercise caution because the vitamin can be toxic at such extreme levels. Some natural food sources for vitamin A include liver, carrots, sweet potatoes, and spinach.
The next of the important vitamins on our list are in the B group. These are vitamins B2 and B3. Vitamin B2 has been shown to be effective in combating stress which is a known factor in triggering acne outbreaks.
Sources of vitamin B2 can be found in green leafy vegetables, fish, whole grains, eggs, and milk. Vitamin B3 is effective because it helps in the growth of healthy skin which is needed to reduce the onset of an acne outbreak. Liver, lean meat, peanuts, and avocados are some of the sources of vitamin B3.
Finally, the last in the list of essential vitamins that help in the prevention and treatment of acne is vitamin E. Vitamin E protects skin by working against what are called free radicals which typically destroy skin cells.
Vitamin E can be taken as a supplement or found in foods such as wheat germ, sunflower seeds, almonds, and broccoli.