Food for Acne Prevention

Food for Acne Prevention
Food for Acne Prevention

What is Acne?

Acne is a skin disease, which is an inflamed skin condition and usually occurs among teenagers during puberty.

Basically, acne occurs when the oil glands produce more sebum or oil than normal, which then cause the skin pores get clogged and become inflamed, that are allowing bacteria causes acne to grow.

Besides, acne also occurs because the pores of your skin become blocked with sebum or oil, dead skin or bacteria. It often causes spots, whiteheads, blackheads or pimples.

Food for Acne Prevention You Should Know

Most people who suffer acne never hope it's coming back again and disturb his face. They will find out how to prevent acne coming back.

Before discussing about foods that can prevent acne, you should know first about the factors that cause acne.

Read more : Best vitamin to help prevent acne

Factor Causes Acne

There are many factors can cause acne like:
  • Puberty
  • Genetic factors
  • Hormonal factors
  • Environmental factors
  • Greasy cosmetics
  • Certain medications
  • Stress
  • Menstruation
  • The food you eat

Okay, we will not discuss about all of those factors and talk about it medically, but just to the point at the food for acne prevention as one of the factors above.
Food for Acne Prevention
Food for Acne Prevention


Food You Should Avoid Because Can Cause Acne

What foods cause acne? And why it can cause acne? One thing that can affect your skin is diet. Certain foods increase your blood sugar level more quicker than others.

When your blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin in your blood can cause your oil glands to produce more oil on your face, increasing your risks of acne.

In case of acne, diet is important to keep clear skin. Some foods are known to cause acne and should be avoided by acne sufferers. Here is a list of acne trigger foods must avoid to prevent acne.

1. Sugar

High sugar diet will certainly cause acne, as it is pro-inflammatory. As acne is an inflammatory skin condition, so someone with acne-prone skin should opt for anti-inflammatory food items.

If you eat a single cake, you aren’t going to get acne. It basically depends on the quantity of sugar you’re consuming per day – specifically at any one time. Increased blood sugar and insulin levels can result in an acne breakout after some hours.

2. Cow's Milk

Basically, cow’s milk increases blood sugar, which in turn causes inflammation ( at the end acne ).
Besides, it also trigger insulin, which produce more sebum, also called skin oils.

3. Dairy foods

Dairy foods such as cheese, milk, yogurt and ice cream, increase blood sugar level and acne-producing hormones in the body. Additionally, these foods also increase insulin levels, which encourage produce more sebum.

By limiting the consumption of these dairy products can increase the chance of acne prevention.

4. Caffeine

Caffeine is one of the main causes of acne. Tea, sodas, energy drinks, chocolates, and coffees are rich in caffeine content.

Caffeine may stimulate of the adrenaline glands that release stress hormones inside the body, then causing too much stress on your body which in turn result in acne.

Additionally caffeine is known for interfering sleeping cycle by doesn’t let someone go to the deepest phase of sleep. Whereas sleep is most crucial for detoxification of the body, otherwise it can inhibit skin regeneration.

5. Nuts

Nuts are high protein and fat rich that could actually cause skin problem, like acne. As nuts contain androgen and omega-6 fats, they can trigger inflammation.

Moreover nuts, particularly peanuts can make you oilier. It is better to include acne-safe alternative nuts like almonds and cashews in your diet, as they don't trigger inflammation or affect the androgen level.

6. French Fries/Chips

As the food is contained with fats, it can easily trigger acne. Besides, it is packed with unhealthy trans-fats, which are bad for your skin as they clog out the pores.

7. High Glycemic Foods

Foods with high glycemic content have the fastest blood sugar level response, such as:
  • instant cereals, such as oatmeal and grits
  • sweetened breakfast cereals, such as those with corn flakes, puffed rice and bran flakes
  • snack foods, such as pretzels, rice cakes, white breads, cupcakes, cakes, potato chips, cookies and popcorn
  • some fruits and vegetables, including melons, pineapples, pumpkins and potatoes

These foods are known for breaking down speedily as soon as they reach inside your body, thus increase insulin and blood sugar levels. High glycemic foods also trigger hormonal fluctuations and trigger inflammation, which finally cause acne.

Okay, let's we talk about next topic, food for acne prevention.

Food for Acne Prevention
Food for Acne Prevention

Food for Acne Prevention

What you eat is something important to help prevent acne. To help maintain healthy skin and prevent acne, try consuming the following foods.

1. Fruits

Apples, avocado, apricots, blueberries, coconut, kiwi, red grapes

2. Vegetables

Artichokes, beans, bell peppers, broccoli, carrots, cucumber, garlic, kale, mushrooms, pumkins, sweet potatoes, spinach, tomatoes

3. Low Glycemic Foods 

Eating low glycemic foods may reduce your risk of developing acne, that found in the following foods:
  • unprocessed fruits and vegetables
  • whole grains
  • legumes

4. High Fiber Foods

People who eat a lot of fiber may see their acne improve. But no one knows what the exact reason. High-fiber diets can help control blood sugar, which is better for keeping acne away.

Food with high fiber that can help in acne prevention such as:

  • legumes
  • beans
  • brown rice
  • oatmeal
  • wheat bread 

5. Zinc

Several studies suggest that foods rich in zinc can prevent and improve acne, such as:
  • Beef, oysters, lobster, crab and quinoa
  • Nuts and seeds like lentils, pine nuts, cashews, pecans, peanuts, pumpkin seeds and chia seeds

Bad Habits Must Avoid to Help Prevent Acne

Some evidence shows that dietary factors can affect acne and also dietary alone will not enough clear up acne breakouts. But changing other lifestyle factors also needed to may help control your acne.

There is some bad habit that must be avoided to help prevent acne, such as smoking. It is significantly associated with acne and not only to reduce your acne symptoms, but also improve your overall health.

The other bad habit is drinking too much alcohol, not getting enough sleep and being stressed, have been shown to contribute to acne development and worsen symptoms of acne.

Besides, it is important to follow a routine skin care cause it is also essential in treating acne. Working with your dermatologist to find the best products or treatment for your individual needs, as some products may work well with certain skin types but not others.

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