As a refresher, acne is a common skin condition that develops when the pores of the skin get clogged with dirt, sebum, and oil. In two previous articles, we discussed how to get rid of acne quickly by maintaining a good skincare routine and using certain herbal products. The third aspect is the maintenance of a well-balanced diet. This will be tackled in this article in more detail.
A well-balanced diet
Some people think that the word “diet” means you have to limit the amount of food you eat in order to lose weight. This is a common misconception. “Diet” actually refers to the food and drinks that you normally consume. The goal is to eat a “well-balanced” diet. You can achieve this by consuming more of the following:
Acne can be triggered by your hormones. An imbalance in hormones can definitely cause acne breakouts, which is why, if you notice, more girls are prone to developing acne during their menstrual periods. Another example is adolescents developing acne once they enter puberty.
To help keep acne at bay, it is good to avoid consuming food and substances that could cause hormonal imbalance. Some examples include red meat and nuts. You may still consume this food but it is better to keep it occasional. Instead, go for fresh fruits, vegetables, and food that are rich in fiber.
The intake of green tea does not exactly mean it will result in the treatment of acne. However, green tea is an excellent source of antioxidants proven to have a lot of skin and anti-aging benefits. These properties help in protecting your skin and making you look more youthful, fresh, and hydrated.
Numerous studies have also shown that green tea may have anti-inflammatory properties that help in lowering the risk of cancer. Furthermore, it helps protect the skin from sun damage. You will find many green tea products in powder form available in stores, but the best option is still to make fresh green tea. To do this, steep two to three grams of green tea leaves in one cup of warm water. Let it saturate for three to five minutes before drinking.
The ideal intake of green tea is 2-3 times per day.
Vitamin C is known to be extremely helpful in speeding up the healing process of wounds. This is because it promotes the production of collagen, a vital protein that heals wounds, and repairs blood vessels, cartilages, and tissues of the skin. Thus, Vitamin C can help greatly in the healing and treatment of acne wounds. The ideal amount of Vitamin C is 500mg total per day, divided into two to three doses. It is also recommended that you add food rich in Vitamin C to your daily diet, such as the following:
- Citrus fruits such as lemons, limes, oranges, grapefruit, and pomelo
- Brussel sprouts
- Sweet peppers such as green or red peppers
Some studies suggest that if a person has severe acne, he or she might have Vitamin A deficiency. Vitamin A has anti-inflammatory properties that promote hormonal balance. It also helps in decreasing the skin’s production of sebum, too much of which can clog pores. If you want to boost your Vitamin A consumption, try to avoid unhealthy fats as much as possible, such as processed food, hydrogenated oils, and margarine. Good sources of Vitamin A include:
- Orange fruits
- Yellow fruits
- Green leafy vegetables
If you wish to take Vitamin A supplements, the ideal dose is 10,000 to 25,000 IU (international units) per day. Please note that Vitamin A in high doses can actually result in devastating side effects such as birth defects, so keep your intake balanced. You may also consult your doctor first for advice on the ideal intake for you.
Research has proven that taking zinc orally can help in the treatment of acne. Zinc is a mineral that is also an antioxidant. It provides protection to cells from damage resulting from viruses and bacteria. It is normal if your body’s level of zinc is low, but consuming a healthy diet and taking a multivitamin with zinc daily is all you need to get the ideal amount of zinc. If you don’t want to take a supplement, you can still get zinc from certain food and substances such as the following:
- Cooked greens
- Sunflower seeds
- Red meat
- Shellfish such as crabs, shrimps, oysters
The forms of zinc that are easily absorbed by the body include:
- zinc monomethionine
- zinc glycerate
- zinc acetate
- zinc citrate
- zinc picolinate
Zinc sulfate is known to sometimes irritate the stomach, so go for another form. The abovementioned vitamins and minerals are just some of the many dietary substances that help in treating acne. The fourth and last aspect of treating acne naturally is getting medical care.
Here are some articles that you may be interested to complete your anti-acne routine.