Some studies suggest your diet may help reduce acne, but there’s not enough evidence for a dietary cure. That said, eating fruits, vegetables, lean proteins, and whole grains is generally good for skin health.
Read on to learn about the evidence on how diet may help relieve acne symptoms.
What is acne?
Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the:
Acne is often triggered by hormonal changes in the body, so it’s most common in older children and teenagers going through puberty.
Acne will slowly go away without treatment, but sometimes just when it starts to go away, more appears. Serious cases of acne may not usually be physically harmful, but they have associated with trusted Sources a higher risk of anxiety, depression, suicidal thoughts, social phobias, and low self-esteem.
Depending on its severity, you may choose no treatment, over-the-counter treatment, or prescription acne medications to deal with your acne.
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What causes acne?
To understand how acne develops, it can help to understand more about the skin: The skin’s surface is covered in small holes that connect to oil glands, or sebaceous glands, beneath the skin.
These holes are called pores. The oil glands produce an oily liquid called sebum. Your oil glands send sebum up to the skin’s surface through a thin channel called a follicle.
The oil gets rid of dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair also grows up through the follicle.
Acne occurs when the skin’s pores clog up with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormones often cause oil glands to produce excess oil, which increases acne risks.
There are two main types of acne:
A whitehead, commonly known as a pimple, is a pore that gets clogged and closes but sticks out of the skin. These appear as hard, whitish bumps.
A blackhead is a pore that gets clogged but stays open. These appear as tiny dark spots on the skin’s surface.
Other types of acne include pustules and papules.
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How does diet affect the skin?
One thing that can affect your skin is diet. Certain foods raise your blood sugar more quickly than others.
When your blood sugar rises quickly, it causes the body to release insulin-like growth factor 1 (IGF-1), a hormone that manages the effects of growth. Having excess in your blood can cause your oil glands to produce more sebum, increasing your risks of acne and inflammation.
Some foods that trigger spikes in blood sugar includeTrusted Source:
- pasta
- white rice
- white bread
- sugar
These foods are considered “high-glycemic” carbohydrates. That means they’re made of simple sugars.
Chocolate is also believed to worsen acne, but there isn’t enough high-quality research available to confirm this.
Other researchers have studied the connections between a so-called “Western diet” or “standard American diet” and acne. This kind of diet is based heavily on:
- high-glycemic carbohydrates
- dairy
- saturated fats
- trans fats
These kinds of foods have been foundTrusted Source to stimulate the production of hormones that can cause excess oil to be created and secreted by oil glands.
They’ve also found that a Western diet is linked to greater inflammation, which can also contribute to acne problems.
What foods are believed to help your skin?
Eating low-glycemic foods made of complex carbohydrates may reduce your risk of developing acne. Complex carbohydrates are found in the following foods:
- whole grains
- legumes
- unprocessed fruits and vegetables
Foods containing the following ingredients are also thought to be beneficial for the skin:
- the mineral zinc
- vitamins A and E
- chemicals called antioxidants
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Some skin-friendly food choices include:
- Yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes
- Spinach and other dark green and leafy vegetables
- Tomatoes
- Blueberries
- Whole-wheat bread
- Brown rice
- Quinoa
- Turkey
- Pumpkin seeds
- Beans, peas, and lentils
- Salmon, mackerel, and other kinds of fatty fish
- Nuts
Everyone’s body is different, and some people find that they get more acne when they eat certain foods. Under your doctor’s supervision, it can be helpful to experiment with your diet to see what works best for you.
Always take into account any food allergies or sensitivities you may have when planning your diet.
Do any studies show that these foods help your skin?
Low-glycemic diets
Several recent studies suggest that following a low-glycemic diet, or one that is low in simple sugars, can prevent and improve acne. Researchers in a 2012 studyTrusted Source of Korean patients found that following a low-glycemic diet for 10 weeks can lead to significant improvements in acne.
In a 2007 study published in the Journal of the American Academy of DermatologyTrusted Source, researchers found that following a low-glycemic, high-protein diet for 12 weeks improved acne in men, and also led to weight loss. More current studies are needed to confirm these findings.
Zinc
Studies also suggest that eating foods rich in zinc may be useful in preventing and treating acne. Foods that are rich in zinc include:
- pumpkin seeds
- cashews
- beef
- turkey
- quinoa
- lentils
- seafood such as oysters and crab
In one study published in the BioMed Research International JournalTrusted Source, researchers looked at the relationship between the levels of zinc in the blood and acne severity. Zinc is a dietary mineral important in skin development as well as regulating metabolism and hormone levels.
The researchers found that low levels of zinc were linked to more severe cases of acne. They suggest increasing the amount of zinc in the diet to treat people with severe cases of acne.
Vitamins A and E
In a study published in the Journal of Cutaneous and Ocular ToxicologyTrusted Source, researchers found that low levels of vitamins A and E also seem to be linked to severe cases of acne.
They suggest that people may be able to lessen the severity of their acne by increasing their intake of foods containing these vitamins. Talk to your doctor before taking vitamin A supplements. Vitamin A toxicity can cause permanent damage to your major organs.
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Antioxidants and omega-3 fatty acids
Omega-3s are a type of fat found in certain plants and animal-protein sources, such as fish and eggs. Antioxidants are chemicals that neutralize damaging toxins in the body. Together, omega-3s and antioxidants are thought to reduce inflammation.
Studies largely support the connection between an increase in consumption of omega-3s and antioxidants and a decrease in acne.
Studies in 2012Trusted Source and 2014Trusted Source found that people who took a daily omega-3 and antioxidant supplement were able to both reduce their acne and improve their mental health. Overall, more research is needed.
Choose Best Foods for Pimple-Free Skin
Having great-looking skin free from blemishes, pimples, and Acne is the desire of every individual. Every body activity is connected with what you eat daily, and your skin health is no exception. Acne is a complex skin issue caused by various lifestyle and health factors, and your everyday diet is one among them. So, incorporating an anti-acne diet by avoiding certain foods while including healthy food choices is essential to manage the symptoms of Acne. While eating nutritious foods will not make your Acne disappear overnight, it will be beneficial in improving your skin health in the long run. Read on to learn the influence of diet on Acne, their underlying relationship, and the list of foods to avoid and include to get a problem-free skin.
Impact of Diet On Skin Health
Skin health is directly related to the nutrition you get through food, as each biological process will impact your skin and body through an illness or infection[1]. Both nutritional profile and consumption pattern can damage and heal your skin. Study indicates that making modifications in the diet will help in curing a lot of skin conditions like atopic dermatitis, Acne, psoriasis, rosacea, and more[2]. Specific foods or ingredients in your foods perform as a trigger of illness while others will help in enhancing skin health[3]. So, avoiding certain foods from your diet will be beneficial to get relief from acne and pimple breakouts. It is essential to follow a diet that includes wholesome foods rather than processed foods to treat your skin disorders while preventing comorbidities associated with them.
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Causes of Acne
Various factors contribute to acne breakouts, which include:
Changes in Hormones
During puberty, mensuration, or pregnancy, women often experience acne flare-ups, as the levels of progesterone will be high, which will stimulate sebum production[4]. No matter what age group you are, fluctuating hormones can cause acne breakouts. The interaction of three hormones – cortisol or stress hormone, estrogen, and progesterone usually triggers acne flare-ups among people of all ages.
A lot of stress
As already discussed, experiencing stress due to personal or work-related issues can lead to an increase in the production of stress hormones called cortisol[5]. Stress can lead to an array of changes in your body, and in response your body spikes the cortisol hormone levels to prepare for the stressful experience.
The side effect of this hormonal change is an increase in sebum production, leading to acne breakouts. It can also hinder your skin’s wound-healing ability, lower the repair rate, and cause premature aging signs.
Genetics
Genetics have a pivotal role in causing the development of Acne as soon as you reach puberty. The specific genes that you may have inherited from your parents would affect your immune system and make your skin prone to acne breakouts[8]. Genes can also influence how your body reacts to hormone changes, stress, and sebum production.
Poor Hygiene
After a gym session, sitting for long hours without changing your dirty and damp workout clothes or skipping a shower after sweating a lot can make your skin prone to bacterial infection. Sweat is an act of detoxification, but when the toxins reach your skin’s surface and are not cleansed immediately, your skin reabsorbs it to cause Acne. To prevent this situation, wear breathable workout clothes, wipe your face using a wet towel after workouts, and shower after your gym session. For some, consuming milk products
Poor Nutrition and Diet
If you are into eating many instant foods with ready-to-eat formulas, then your body will lack certain nutrients essential for your skin health. Studies have revealed that specific foods can contribute to the development of Acne due to their adverse effect on your hormones or triggering skin inflammation[10]. Consuming packaged and processed foods with lots of sugar is considered the main trigger of Acne. If your diet includes foods prepared with dairy, it can also cause severe Acne.
The Relationship Between Diet and Acne
The link between your diet and acne breakouts is complicated and has triggered much debate, leading to many studies. Several studies have indicated that the foods you consume have a role to play in provoking frequent acne breakouts. Various foods can lead to different reactions, like inflammation or hormonal fluctuations. So, don’t be surprised if your favorite food that has carbohydrates[14], chocolate or dairy is causing severe acne breakouts or its severity. Studies also show that foods rich in probiotics and omega-3 fatty acids are loaded with protective properties and can prevent or treat Acne.
Foods to Avoid or Limit to Prevent Acne
- High-Glycemic Foods: Potato fries, milkshakes, white bread, pastries, cornflakes
- Dairy Products: Cow’s milk, low-fat milk, skimmed milk
- Fast Foods: Fried chicken, hamburgers, pizzas, fries
- Chocolate: Chocolate bars made with dairy ingredients and sugar (except dark chocolates with cacao nibs and no sugar)
- Alcohol & Caffeine: Coffee, alcoholic beverages
- Energy Drinks: Energy drinks and soft drinks with high sugar content
What you eat matters in your pursuit of glowing and flawless skin. From chocolates to French fries, there is a long list of foods that you should avoid. They are:
High-Glycemic Foods
High-glycemic foods will instantly increase your blood sugar levels, making your body increase insulin hormone levels, which sends the signal to your body to hike blood sugar levels. High blood sugar levels will lead to increased inflammation and cause Acne. The rise in the rate of insulin release and blood sugar levels causes excess sebum oil production, which leads to Acne. So, avoid foods that have a high glycemic index like potato fries, milkshakes, white bread, pastries, cornflakes, and more.
Dairy Products
Researchers have revealed that consuming products made with cow’s milk causes acne outbreaks. Another study showed that low-fat milk and skimmed milk would also lead to Acne. The proteins in milk, which are responsible for stimulating the growth hormone levels when ingested, release hormone, which causes acne breakouts.
People with lactose intolerance will also face acne breakouts from an allergic reaction when consuming dairy products. So, vegan options like almond or soy milk will be beneficial.
Fast Foods
Even though fast foods might be tasty, they are loaded with high glycemic ingredients, sugars, and fat – all of which are contributing factors to Acne. Fast foods like fried chicken, hamburgers, pizzas, and fries have refined carbs and less nutritional value, which cause inflammation, excess oil production, and severe acne breakouts.
Chocolate
There is only limited evidence about how chocolates may be contributing to Acne. But chocolate bars are made using dairy ingredients and sugar, which are known for causing Acne. However, you need not sacrifice dark chocolates that contain cacao nibs and no sugar. Dark chocolates contain vitamins like E, C, and zinc, which benefit your skin.
Alcohol & Caffeine
Caffeine caffeine can spike your cortisol levels, leading to acne breakouts by increasing sebum production. According to a study, coffee can lower your body’s insulin sensitivity, which will increase inflammation and cause acne breakouts. Regular consumption of alcohol can spike up your hormones, causing a high amount of sebum production and painful Acne. It also hikes up estrogen hormone imbalances, which can increase the frequency of acne breakouts. Another study revealed that people whose diet included low amounts of dairy products, alcohol, and coffee did not develop Acne.
Energy Drinks
Energy drinks are developed with high amounts of sugar to improve your blood glucose levels. A study showed that sugar from your drinks can make you prone to developing Acne. So, avoid energy drinks and soft drinks with excess sugar.
Foods to Eat to Prevent Acne and Get a Clear Skin
- Omega-3 Fatty Acids: Sardines, trout, salmon, cod, mackerel, kippers, walnuts, chia seeds, flax seeds, rapeseed oil
- Antioxidants: Bell peppers, strawberries, kiwi, citrus fruits, berries, leafy greens, green tea
- Vitamin E: Pumpkin seeds, sunflower seeds, pine nuts, hazelnuts, avocados, almonds
- Selenium: Brazil nuts, broccoli, tomatoes, wheat germ, eggs, shellfish, fish
- Zinc: Shellfish, seeds, nuts, poultry, wholegrains, lean red meat, fish
- Probiotics: Kimchi, sauerkraut, kefir, yoghurt
- Phytoestrogens: Flax seeds, vegetables, fruits, whole grains, tempeh, tofu
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Omega-3 Fatty Acids
Foods that contain polyunsaturated fat known as Omega-3 fatty acids are very beneficial for promoting skin health. Eating foods rich in these fatty acids will help in preventing skin issues like Acne, psoriasis, and eczema, prevent skin inflammation, and build healthy skin. Consuming oily varieties like sardines, trout, salmon, cod, mackerel, and kippers will cover your Omega-3 fatty acids requirement. If you don’t like seafood, substitute it with plant sources like walnuts, chia seeds, flax seeds, and rapeseed oil.
Antioxidants
Foods loaded with antioxidants are a powerful choice to protect your skin from the damage caused by free radicals, which can cause Acne. It neutralizes toxic molecules and prevents inflammation and the effects of oxidative stress. Vitamin C foods are loaded with essential antioxidants to improve collagen production, speed up skin healing, and lower the appearance of acne scars. Vitamin C foods like bell peppers, strawberries, kiwi, and citrus fruits are excellent choices for problem-free skin. You can also include berries, leafy greens, and green tea every day.
Vitamin E
Including foods rich in Vitamin E will help shield your skin against cell damage caused by oxidative stress and photo-aging effects. Your everyday diet should have foods like pumpkin seeds, sunflower seeds, pine nuts, hazelnuts, avocados, and almonds loaded with vitamin E to get acne-free skin.
Selenium
Selenium, a potent antioxidant, teams up with vitamins E and C to give you clear skin[33]. A study revealed that consuming selenium-rich foods every day will help protect your skin from age spots, cancer, and sun damage[34]. Increase your selenium levels by eating up to three Brazil nuts, or include broccoli, tomatoes, wheat germ, eggs, shellfish, and fish.
Zinc
Zinc is an essential mineral that helps maintain the suppleness of your skin by maintaining the functions of your oil glands to prevent acne breakouts. It also aids in repairing skin damage and promotes the healing process[36]. Your diet should have zinc-rich foods like shellfish, seeds, nuts, poultry, wholegrains, lean red meat, and fish.
Probiotics
A healthy gut is essential for acne-free skin, as any imbalances in your gut flora can cause acne breakouts and inflammation. Probiotics, fondly called good bacteria, restore your gut microbiota balance and promote the digestive process. Including probiotic-rich fermented foods like kimchi, sauerkraut, kefir, and yogurt will help achieve radiant skin and a healthy gut.
Phytoestrogens
Phytoestrogens are plant-based compounds that possess a structure that mimics estrogen hormone to maintain the hormone levels in your body. Including foods rich in this plant hormone will help lower skin damage and support its natural structure. You can include phytoestrogen foods like flax seeds, vegetables, fruits, whole grains, tempeh, and tofu in your diet.
Hydration and its Role in Skin Health
To get healthy, glowing, and acne-free skin, it is crucial to stay hydrated, making it an essential habit that everyone must follow. Rather than dabbing on expensive moisturizers, keeping your skin hydrated by drinking enough water is more accessible. Hydration is the key to healthy skin, as it affects how your skin looks and feels. A well-hydrated skin can prevent inflammation, Acne, pimple breakouts, and blockages by regulating sebum production and flushing out toxins. Drinking at least 3 liters of water daily is beneficial for your skin and improves your overall well-being.
You can also drink water infused with hydrating fruits and vegetables like cucumber and citrus to optimize your skin’s health with nutrients. You can also introduce hydrating products as a part of your skincare routine. Water-soluble creams, serums, or lotions will help your skin absorb the ingredients better and breathe well. Choose products with water-binding ingredients like glycerin and hyaluronic acid to renew cells and hydrate them to prevent signs of aging and Acne. When integrated inside and outside your body, hydration can keep your skin glowing all day until your lifetime.
Lifestyle Factors that Complement a Healthy Diet
• Monitor your body weight by tracking it each week to help you know whether you are gaining or losing weight after following a healthy diet.
• Choose nutritious meals with high protein and fewer calories, even when dining with friends.
• Avoid sugar-loaded drinks and opt for naturally infused water, tender coconut water, and normal water to keep you hydrated throughout the day.
• If you live in a cold region, bathe in lukewarm water instead of hot water to optimize skin health and remove toxins.
• Regular exercises or yoga are important to stay fit and physically active.
• Avoid spending much time on your laptops or computers. If you have a desk job, take frequent breaks to walk and grab water to break the sitting patterns and reduce screen time.
• Get enough sleep, as it can promote your immune levels. Get at least 8 hours of sleep every night and stick to the same time each day to have a restful sleep.
• Speak with your loved ones and let out your emotions like fear, anxiety, or sadness when you are down, as stress can cause skin issues like Acne and pimples.
Best Anti-Ageing Foods for Youthful Skin
If you want to reverse your skin’s ageing process, start by replacing fast food and junk food with skin-friendly options. Though skin serums and anti-ageing creams can work to some extent, nutrient-rich food is the only way to achieve young and radiant skin. Certain foods packed with antioxidants and healthy fats can revive your skin by kindling your skin’s anti-ageing ability internally. However, these anti-ageing foods are not the elixir of youth that restores your teenage skin. These foods will promote elasticity and enhance the glow while keeping wrinkles and sagging at bay. So, gorge on the best anti-ageing foods that give your skin a healthy glow and suppleness. Read on to learn about the anti-ageing foods that make your skin look plumper and younger.
How Certain Foods Can Promote Youthful Skin
Dieting alone will not help you stop the ageing clock. But, specific foods loaded with anti-inflammatory and antioxidants will help in slowing down the ageing process, boost collagen, and protect against skin damage [1]. However, do not expect results overnight because eating healthier and supplementing your skin with essential nutrients is a long-term process. Making slight changes to your diet will help replace the lost collagen necessary to optimize skin elasticity. Consuming anti-ageing foods regularly will help prevent ageing caused by loss of collagen [2] due to smoking, sun exposure, pollution, and drinking. Even if factors like genetics, low water intake, lack of sleep, and stress affect your skin health, consuming anti-ageing food items will help make a visible difference.
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Top 12 Anti-aging Foods for Young-Looking Skin
The diet you consume is closely related to your skin health. This explains why you must incorporate anti-ageing foods to slow down the signs of ageing. It is always best to begin early with some of the best anti-ageing foods listed below to optimize your skin health.
Fruits and Berries
Avocado
Avocado is an anti-ageing superfood that is loaded with a distinct combination of nutrition and phytochemicals [3]. With their origin in Central America and Mexico, avocados are a great choice for preventing and treating degenerative stress and oxidative stress related to ageing. It also helps prevent cardiovascular issues, inflammatory and microbial conditions, diabetes and cancer. This fruit is abundant in fibre, prebiotic fibres and protein to improve overall health [4]. Plus, avocados have the right mineral levels, like high potassium and low sodium, to regulate blood pressure levels.
Berries
Including berries like blueberries, strawberries, raspberries, and strawberries with anti-ageing properties will be beneficial in enhancing skin health. The skin of the blueberries is rich in a pigment called anthocyanins, which is also a powerful antioxidant. Berries are known to lower inflammation and oxidative stress, which are responsible for causing signs of ageing. Whether you use freeze-dried, fresh or frozen blueberries, the polyphenols in them keep away Alzheimer’s disease, memory loss, cancer, and cardiovascular issues [5], Type 2 diabetes, and memory loss.
Pomegranates
Pomegranates are loaded with healthy nutrients [7] like vitamin K, potassium, and fibre to support your overall health. They are full of antioxidants like lignans, phenolic acids, tannins, and flavonols, which are essential for skin health [8]. Several studies have revealed that the antioxidants [9] present in pomegranates help enhance skin health by lowering the damage caused by UV rays [10] and brown spots due to sun exposure. These powerful antioxidants help protect the collagen levels in your body and help in improving your skin’s ability to produce collagen.
Tomatoes
Tomatoes are known to possess high levels of lycopene content, making them an effective anti-ageing food. Lycopene, a form of carotenoid, gives it the red tint and also serves as an antioxidant to cut down the risk of developing chronic medical conditions [13]. A study showed that women who consumed an antioxidant-loaded drink with lycopene, vitamins E and C, fish oil, and soy isoflavones experienced lower wrinkle depth after 15 weeks. You can also pair tomatoes with avocados or olive oil to enhance your body’s ability to absorb lycopene.
Vegetables and Greens
Cruciferous Vegetables
Whether it is Brussels sprouts, kale, cauliflower, cabbage, or broccoli, cruciferous vegetables are among the best anti-ageing foods as they are loaded with indole-3-carbinol to rectify high estrogen levels. Vitamins D and A in these vegetables protect your skin cells against photodamage and UV rays. They are loaded with phytonutrients essential for lowering inflammation and skin cancer. The natural compounds found in these vegetables, like vitamin C, phenolics, tocopherols, carotenoids and glucosinolates, help in activating the pathways of cellular detoxification to enhance your mineral levels.
Spinach
This super hydrating anti-ageing food contains antioxidants to replenish your whole body. This green leafy vegetable contains vitamins K, C, E, and A and minerals like lutein, heme-iron, and magnesium. This versatile superfood is rich in vitamin C to improve collagen production and maintain your skin’s smoothness and firmness. Vitamin A and K in spinach lowers inflammation at the cellular level and promote cell regeneration. This nutrient-rich vegetable is rich in dietary fibre and also contains calcium, iron, folic acid, and carotenoids essential for optimizing skin health.
Orange-coloured Vegetables
Consuming orange-coloured vegetables such as carrots and pumpkins will help you have young skin even as you age, as it is abundant in vitamin A called beta-carotene [19]. It is a vibrant carotenoid that gives the vegetables its orange and yellow colour. These vegetables also contain beta carotenes to improve your skin’s ability to stay protected against UV rays. The beta carotene also doubles up as anti-ageing and antioxidant ingredient to enhance your skin’s rejuvenating prowess.
These vegetables are the ideal choice as anti-ageing foods, as they slow down the ageing process and shield against environmental stressors, such as smoking, pollution, and UV rays.
Broccoli
Broccoli is an abundant source of nitrates that possess excellent anti-ageing properties and can enhance blood circulation levels in your body. This nitrate-rich vegetable helps your body to hike the production of nitric oxide, essential for slowing down ageing [23]. So, the nutrients and oxygen are circulated smoothly to various parts of your body. It is also rich in antioxidants, which counteract the nitrosamine production in your body.
This cruciferous vegetable contains a high dose of vitamin C to enhance collagen production and prevent the effects of free radicals. It also contains sulforaphane known for possessing anti-cancer properties, promoting skin health and lowering inflammation.
Nuts and Seeds
Nuts
Nuts are one of the top anti-ageing foods that are a staple addition to the Mediterranean diet. It includes legumes like peanuts, pistachios, almonds, walnuts, cashews, hazelnuts, and Brazil nuts. These nuts contain phytosterols, antioxidants, minerals, vitamins, fibre, protein, and healthy fats. Though high in calories, moderate consumption of nuts will not cause weight gain. Even people with type diabetes can consume nuts like almonds to lower blood glucose levels and improve satiety. Eating nuts as a part of your diet will lower bad cholesterol, enhance cognitive health, improve good cholesterol, lower cancer risks, and fight away inflammation to optimize your organ functions and skin health.
Flax Seeds
These small and hard seeds are one of the best anti-ageing foods that are rich in omega-3 fats like ALA or alpha-linoleic acid, fibre, and lignans, making it a perfect food for people having Type 2 diabetes. The presence of ALA in flax seeds is known to enhance skin health by smoothing and hydrating the skin to lower the signs of ageing. Besides improving your skin health, it also benefits your heart, prevents breast cancer, and regulates hormones, as it contains non-steroidal phytoestrogens. You can consume flax seed in any form: ground, meal, oil or whole. Consuming it after grinding will help in quick absorption by your gastrointestinal tract. Consume at least 2 tablespoons of flax seeds daily to have young-looking skin.
Herbal Teas and Beverages
Green Tea
Green tea is one of the world’s most highly consumed beverages after water. Green tea is obtained from the plant called Camellia sinensis. It is finished in various forms, such as black, oolong, and white. It is high in beneficial compounds called polyphenols, especially EGCG or epigallocatechin-3-gallate, known for its anti-ageing properties. Studies show that consuming about 3 cups of green tea per day is beneficial to prevent all types of cancer. It also contains the risk of developing neurological diseases, cardiovascular disease, and Type 2 diabetes. Regular consumption of green tea will help you benefit from its antioxidants to keep away the effects of oxidative stress and inflammation.
Red Wine
Red wine is a well-known anti-ageing food that contains a powerful agent called resveratrol, which helps in the activation of sirtuins proteins responsible for anti-ageing. It enhances the production of SIRT1 protein to protect your body against damage. The polyphenolic flavonoid found in the skin of red grapes used in the preparation of red wine belongs to a group of phytoalexins. These molecules defend your body against pathogen stress and UV radiation damage to protect the skin. Choose red wine prepared from the extract of Muscat, Malbec, Pinot Noir or Syrah grape varieties with concentrated resveratrol levels. However, ensure that you consume red wine in moderation to enjoy its anti-ageing benefits to the fullest.
Complementing Diet with Skin Care
Even though the skin is your biggest organ, you might not realize the significance of taking care of it unless it shows signs of ageing. The food inside your mouth is pivotal in enhancing your skin health. Pay attention to your diet by including many anti-ageing foods to achieve luminous and healthier-looking young skin. Including a lot of hydrating fruits, green leafy vegetables, nuts and seeds, probiotics, and herbal teas as a part of your everyday diet will help achieve younger-looking skin. Choose healthy foods loaded with zinc, Vitamins A, C, E, and K, omega-3 fatty acids, and antioxidants to keep the signs of ageing at bay. Avoid packaged and processed foods loaded with sugar, fats, and artificial ingredients, as they can promote ageing and worsen skin health. Stay hydrated, drink lots of water. Include green tea and fruit juices to slow down signs of ageing.
Concluding Thoughts
For those of you having a tough time with acne breakouts, remember that food is not your enemy. Achieving acne-free skin is not a big deal; you must focus on what foods to avoid and include in your diet. Follow a healthy lifestyle and stay hydrated to flush toxins and prevent skin issues. If you are facing severe acne breakouts despite following a healthy diet and lifestyle, fix an appointment with the skin expert of Kolors Healthcare to discuss the treatment options to get acne-free skin.
Here are the secrets to getting rid of acne:
Reference Links:
1. Rajani Katta, Samir P Desai: Journal of Clinical and Aesthetic Dermatology – https://www.researchgate.net
2. Department of Dermatology, JSS Medical College, Mysore – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965901/
3. Baylor College of Medicine, Houston, Texas – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4106357/
4. Department of Dermatology, Wake Forest University School of Medicine, Winston-Salem, North Carolina 27157, USA – https://pubmed.ncbi.nlm.nih.gov/17340019/
5. Department of Dermatology, Faculty of Medicine, University of Jeddah, Jeddah, Saudi Arabia
