Excess sebum secretion, abnormal bacterial activities, hormonal changes and over growth of follicular cells are the key causes of acne outbreaks. Most of these factors can be kept under control with dietary changes.
Diet For Acne
Low Glycemic Index Diet For Acne
A diet rich in high glycemic index carbohydrates is believed to stimulate acne breakouts. By reducing the body’s response to the hormone insulin or creating insulin resistance, prolonged consumption of high glycemic index foods boosts insulin concentration in the blood. Too much insulin circulating in the blood stimulates secretion of the androgen hormone, which promotes sebum production, thereby increasing the oiliness of the facial skin and triggering acne breakouts.
Moreover, studies have revealed that high levels of fasting and postprandial insulin stimulate excess proliferation of follicular cells. Researchers have observed that the affect of high glycemic index diet on acne is more relevant during puberty and adolescence.
To get rid of the unsightly zits, replace the high glycemic index carbohydrates with whole grain products. Moreover, it is advisable to reduce the overall carbohydrate content in your daily diet. Although carbohydrate is the main source of energy for the human body, it should comprise not more than 55 percent of your daily calorie requirement.
Omega-3 Fatty Acids For Acne
Imbalance in omega-3 and omega-6 fatty acid intake is believed to worsen acne breakouts. Our modern western diet contains excess omega-6 fats and insufficient healthy omega-3 fatty acids. Consuming too much omega-6 fats induce production of pro-inflammatory mediators that tend to worsen inflammatory conditions such as acne.
On the other hand, omega-3 fats suppress production of these pro-inflammatory proteins and chemicals. Vegetable oils are the popular dietary sources of omega-6 fats. Eating fried foods and fast foods boosts the omega-6 fatty acid intake. By limiting omega-6 fatty acid ingestion and consuming omega-3 fat rich fatty fish and flaxseed, you can reduce the risk of acne breakouts.
Consume Vitamin A
Vitamin A is essential for maintaining healthy skin. Consuming sufficient beta-carotene rich vegetables and fruits can inhibit proliferation of follicular cells or keratinocytes that aggravate acne breakout.Hence, to avoid acne, add sufficient fresh yellow and orange colored vegetables and fruits in your daily diet.
Consume Vitamin D
Recent studies have documented the benefits of vitamin D for the skin. Vitamin D is usually synthesized naturally in the body when the skin is exposed to sunlight.Fish liver oils, egg yolk, cheese, beef liver, some mushrooms and vitamin D-fortified foods are dietary sources of vitamin D. Vitamin D deficiency tends to promote hyper-proliferation of the follicular cells. The sunshine vitamin is also essential for the normal functioning of the endocrine system.
Limit Milk Consumption
Few studies suggest that drinking two to three glasses of milk daily can increase the risk of acne breakouts. Health experts speculate that drinking milk may expose us to hormones produced by pregnant animals.These sex hormones may stimulate sebum secretion, triggering acne breakouts. Given the benefits of drinking milk, instead of eliminating milk from the diet, it is advisable to limit your daily milk consumption to one to two glasses each day.