Dairy, sweets and some carbs can stimulate acne growth, while salmon and nuts reduce oil secretion and inflammation associated with acne.
Diet can affect skin health. Some foods cause blood sugar levels to increase quickly, stimulating the body to release the hormone IGF-1. Excess IGF-1 in the blood can cause oil glands to produce more sebum, causing acne and inflammation. Meanwhile, others provide vitamins and minerals, support oil control, and prevent acne from forming.
Foods to eat
Foods rich in fiber: A high-fiber diet can help control blood sugar and prevent acne better. Oatmeal, beans, apples and carrots are fiber-boosting foods to reduce acne on the skin.
Salmon: They contain a lot of omega-3 fatty acids, which reduce inflammation in the body and help fight acne. This nutritious food also reduces the amount of IGF-1 the body produces, which causes acne.
Nuts: Adding foods rich in antioxidants like vitamin E and selenium from almonds, Brazil nuts, and other nuts can help. Although antioxidants do not clear acne, they protect the skin from oxidative damage, reducing the risk of acne formation. A serving of about 24 almonds or 3-4 Brazil nuts is reasonable to have beautiful skin without worrying about gaining weight.
Oysters: Zinc, abundant in oysters, can help limit bacteria and inflammatory chemicals associated with acne. However, too much zinc can cause health problems, so limit it to 40 mg per day.
Seaweed: This is a common ingredient in sushi, Korean rice rolls (kimbap) or eaten alone as a snack. They supplement a rich source of iodine that the thyroid gland needs to function normally, reducing the frequency of acne. Adults need 150 mcg of iodine per day from the sea, ocean fish, dairy products and iodized salt.
Foods that should be avoided
Animal milk: Drinking a lot of milk, especially skim milk, can stimulate acne development. This may be due to hormones present in cow’s milk that promote the release of insulin and growth factors. The body’s response to these hormones can vary from person to person, and in some people, higher levels of these hormones in the blood are more likely to cause acne.
Plant-based milk products, such as soy and almond milks fortified with calcium and vitamin D, are healthier choices.
Sugar and some carbs: Acne easily appears when eating a lot of foods and drinks such as soda, white bread, white rice, and cakes. Sugar along with carbohydrates in these foods have a high glycemic index, which can impact blood sugar levels, leading to increased insulin. This is the cause of increased oil production on the skin, causing acne.
Controlling acne at home is usually not difficult as long as you practice careful skin care and make appropriate dietary changes. However, in some severe cases of acne, you should see a dermatologist for early treatment, helping you feel more confident and prevent scarring.
