We all hate pimples. There are times that they are due to poor facial cleansing, excess fat, touching with dirty hands, hormonal imbalance, dog licking, etc. but in the vast majority of cases it is solved with a very simple and effective anti-acne diet. This is what we are here to explain today and we are going to give some key notes to be able to put an end to that acne that irritates us so much.
Currently there are diets for everything, but only some are truly good and effective, since the rest are entertainment that does not help health at all, neither mental nor physical. The diet that we present below will help us to improve our diet, our health and the skin of the whole body, making us say goodbye forever to the annoying free things we have on our faces or backs.
It should be said that, if the pimples are constant and the situation is getting worse, we must put ourselves in the hands of a specialized dermatologist. Only then will we be able to shelve this situation, since acne breakouts can appear in adolescence, with more than 20 or even with more than 30 or 40 years.
This anti-acne diet can be followed by everyone, since there is no risk in food, they are all of natural origin and are part of a healthy diet. Of course, if we are allergic or intolerant to some of them, they are the ones we must avoid, but the rest we must consume them to eradicate the grains as soon as possible.
Anti-acne foods
Next, we are going to explain the properties and give examples of some foods that could be considered anti-acne and that will be very useful in our fight against pimples.
Low-sugar foods
This is something that has been known for a lifetime, that milk chocolates, bakery products, sugary shakes , ice creams, candies, nougat, ultra-processed shakes, jams and anything that has sugar was bad for acne.
To be honest, sugar is generally bad for our entire body, but if we have acne it is doubly bad. Therefore, we have to look for foods that do not cause our blood glucose level to rise and fall. Avoid at all costs simple carbohydrates such as white bread, white rice, white flour, etc. We can substitute for fruits, nuts, pure chocolate (minimum 75%), whole grains, quality whole-grain breads, whole-grain flours, crispy vegetables, etc.
Dairy is our enemy?
Sorry to say, but yes. Especially milk because of the lactose and hormones in milk. If we have a lot of acne we should not drink milk. We could have some yogurt occasionally or some type of cheese, but what it is to take dairy every day, we should stop doing that.
We can change the milk for a soy drink , oatmeal, rice, coconut, almond, etc. If we do it for a month, we will notice the changes in our skin.
We can choose products enriched with calcium and vitamin D, so as not to lose those benefits. We advise choosing healthy plant-based milks, that is, it should only be water and the vegetable ingredient (oatmeal, rice, coconut, soy, etc.) and nothing else. If possible without added sugar.
Omega 3 and Omega 6
Pimples and acne breakouts are the result of inflation, so we should deflate that and then heal. There are anti-inflammatory foods, and they are usually rich in omega 3 and 6 acids, those are the ones we should eat from now on.
It is key that we give more importance to omega 3 than to 6, since an abuse of foods rich in omega 6 such as red meat, precooked foods, refined sunflower oils, etc. acne breakouts will worsen.
Foods rich in omega 3 fatty acids are: tuna, salmon, mackerel, sardines, and all types of oily fish, walnuts, flax, chia, etc.
Vitamin A and zinc
Vitamin A is essential for our body. It is known as retinol and is responsible for forming and maintaining the skin of our entire body, as well as tissues from different areas of the body. Another function of this vitamin is to reduce bait, one of the causes of acne. Some foods rich in vitamin A : sweet potatoes, carrots, fish liver oil, spinach, eggs, butter, etc.
Zinc is a very important mineral for our body. He is responsible for the creation and division of the cells that make up our skin. Another curious fact is that zinc works by eliminating the bacteria that create acne, it also reduces the inflation of clogged pores, etc.
Although it sounds a bit contradictory for the anti-acne diet, but red meat is rich in zinc, as well as oysters, soybeans, eggs, pine nuts, shellfish, pumpkin, chickpeas, etc.
Polyphenols, please
For those who do not know, polyphenols are antioxidants and are easily found in fruits and vegetables. This substance helps to eliminate free radicals that affect the aging of our skin so much.
In summary, the more antioxidants we manage to consume, the more we will protect ourselves from oxidative stress and the better skin we will have. Polyphenols are found in red fruits, broccoli, parsley, green tea, whole grains, mate tea, eggplant, beets, peppers, lentils, beans, peas, nuts, seeds, etc.
2 liters of water per day
They have told us thousands of times that we have to drink 2 liters of water a day. Well, now we must comply if we want to cleanse our body of toxins and improve our skin . Water not only serves to keep the body working, but that hydration favors our skin and it will be healthier and much better looking.
No caffeine, no alcohol
We must give our liver a break and no alcohol or caffeine in this anti-acne diet. In the same way that we have to eliminate ultra-processed foods from our diet and eat more fresh and organic foods.
We say organic and ecological because pesticides and additives affect our health and, therefore, our skin and can make our acne breakouts worse. To help our liver be better and take care of our body, we must introduce green leafy vegetables, cauliflower, broccoli, cabbages, cabbage, spinach, etc. and lots of dietary fiber.
Tips to clear acne
Apart from a correct diet with this anti-acne diet, there are another series of basic tips that will also help eliminate acne. As long as it is normal acne, without infection and does not have to do with a hormonal imbalance. Even so, here we give several tips to keep in mind.
- Wash your face with mild soap.
- Use a non-greasy, non-clogging moisturizer.
- Do not touch our faces with dirty hands.
- Don’t let dogs lick us.
- Change the pillowcase at least 3 times a week.
- Pull the hair out of our faces.
- That gives us sunlight and air.
- When we greet a lot of people, you have to wash your face.
- Do not wear makeup, or use as little as possible.
- Fried foods and greasy foods out of our diet.
- Reduce the consumption of red meat.
- Increase the consumption of green leafy vegetables.
