diet for acne free skin
Changing a scientific diet will provide the body with useful minerals, purify the skin, and at the same time minimize the toxic components, bringing about a much more radical acne treatment effect than you can. Only care about using creams and lotions on the skin.
A nutritional menu is an important factor in the journey to improve acne skin conditions. The most basic rule to build a scientific diet for acne skin is to increase fiber and limit starch and hot spicy foods. Besides, you should replace fried processing methods with steaming, boiling, and salad dressing to minimize the risk of heat in the body, preventing any risk of causing acne. Here are some scientific diets that you need to apply immediately to get the acne-free skin you want.
Skin affected by diet
The use of topical products only solves up to 20% of skin problems, the remaining 80% depends on factors from within the body. So, reasonably changing your diet will provide the body with adequate minerals, make the skin brighter, and at the same time reduce the toxic ingredients, bringing effective acne treatment. better.
Acne skin is often caused by hormonal changes in the body, so the condition is most common in adolescence and adolescence.
During puberty, the body produces more of a hormone called insulin-like growth factor-1 (IGF-1). Some studies suggest that IGF-1 can boost sebum production and worsen acne symptoms. Avoiding foods that contain IGF-1 can help improve symptoms of acne and help prevent breakouts.
When pores are blocked, this is the cause of acne forms on the skin.
Principles of building a diet for acne skin
Prioritize the use of seasonal foods
Food that is in season will be different from food that is out of season because the right season will be fresh and delicious and have higher nutritional value than out of season. Fruits and vegetables are out of season, they will use stimulants, and pesticides that are toxic to our bodies, then eating can cause poisoning.
Prioritize home-cooked meals
Although the food outside the restaurant is very attractive, they are often unhygienic and do not guarantee food safety. In addition, processed foods also contain a lot of fat and spices.
Balance between groups of substances
It is good to abstain from toxic nutrients, but you also should not completely abstain from leading to a lack of nutrients in the body. A full meal is a meal consisting of the following main substances: Starch, protein, fat, vitamins, and minerals.
Prepare food properly
Steaming or boiling our favorite dishes is best to avoid acne-prone skin. Boiled food will limit the amount of fat consumed and limit the risk of heat in the body, which is one of the causes of current acne.
Make a menu for the whole week
When work is busy, many people do not have time, so they should use the available items or buy things quickly to finish the meal. This will make you buy food that is not of good quality and affects the skin. Make a menu for the whole week to have healthy meals for the family.
Good nutritional food for acne skin
Turmeric
A common ingredient in skin care products, turmeric has been loved for its anti-inflammatory and antioxidant properties, curcumin. These qualities target the pores and soothe the skin. Also known for its scar reduction effects, this can be your skin’s best friend.
Berry
Although strawberries, raspberries, and blueberries are small in size, they are packed with antioxidants that help protect the stomach and protect against dark spots on the skin. They’re also full of vitamin C, a powerful line of defense against discolored skin.
Papaya
A fruit that we often see in skin care products, papaya contains a digestive enzyme called papain. And what is its effect? It exfoliates dead skin cells, unclogs pores, fades acne scars, moisturizes the skin, and prevents future breakouts. When consumed, its vitamins and minerals help improve skin elasticity and smooth fine lines.
Pumpkin
While this gourd may be popular during pumpkin spiced coffee season, it’s definitely more than that. It’s packed with fruit enzymes, zinc and AHAs that help soften skin and restore pH balance. Zinc also helps regulate sebum production, which is probably why it’s such a popular ingredient in skin care.
Omega 3 Fatty Acids
Foods rich in omega 3 fatty acids like salmon, anchovies, sardines and mackerel are packed with antioxidants that help reduce inflammation in your skin.
Yam
Sweet potatoes contain a lot of retinol (also known as vitamin A) which improves skin regeneration so that your acne scars heal faster. In addition to eating foods that contain retinol, let’s supplement the nutrients with skin care products that are high in retinol ingredients.
Broccoli
This anti-inflammatory vegetable is high in vitamins and minerals and all of them are great for reducing hyperpigmentation in your skin, so your scars don’t leave weird patches of color on your skin.
Good foods help prevent acne
Collagen
Collagen helps speed up the recovery of tissues in the body. Here are the foods that are good for the skin that contain collagen include:
Cucumber and celery are watery vegetables with high collagen content. Dark green leafy vegetables are also good examples of foods that are good for the skin containing collagen-producing factors.
In fruits such as tomatoes, peppers and radishes contain many antioxidants and lycopene. Red fruits help increase collagen in the body. These substances also have the function of blocking sunlight, helping the skin from being affected, without scarring.
The protein
Given that protein is one of the building blocks of skin tissue, it’s no surprise that adequate absorption of this macronutrient is essential for healthy skin. Protein also contains two amino acids, namely L-lysine and L-proline, which aid the body in collagen production.
Choose which protein source is best for you. Really depends on your preferences, taste, ethics and allergies and/or intolerances. It’s important to note that not all protein sources are created equal. Animal protein sources such as chicken, beef, fish, eggs, and dairy are often referred to as “complete proteins,” because they contain all the essential amino acids. On the other hand, plant proteins are considered “incomplete proteins” because they do not contain a complete amino acid composition.
Vitamin C
When you think of Vitamin C, you tend to think of its ability to protect immunity and beat bouts of colds and flu. However, not many people know that Vitamin C is an essential beauty nutrient that prevents signs of aging, strengthens blood vessels, gives skin elasticity and strength, and regenerates. other antioxidants in the body.
Vitamin C is important because it strengthens the immune system and slows down the aging process, thus, preventing the formation of early signs of aging. In fact, Vitamin C makes a big contribution to maintaining healthy collagen, the skin’s supporting tissue.
It acts on connective tissue and is necessary for collagen synthesis. Collagen helps keep the skin healthy, firm, youthful as well as maintaining the elasticity and resilience of the skin. Vitamin C is found in citrus fruits, such as oranges, lemons and grapefruits, amla, tomatoes, sprouted grains and green leafy vegetables. Amla is probably the richest source of Vitamin C.
Fruits should be part of the daily diet, as many of them are rich in Vitamin C. We all know that lemons are a rich source of Vitamin C and minerals. Adding lemon juice to a glass of warm water and drinking in the morning will help the body detox and eliminate toxins. This helps to brighten the skin and add shine.
Oranges are also rich in Vitamin C: Apart from including them in your diet, you can use them for external skin care. Apply orange juice to your skin or add it to a face pack. It helps to restore the normal acid-alkaline balance of the skin, eliminate tans and minimize dark spots. Orange peel is a rich source of Vitamin C. It is said to contain more Vitamin C than the whole fruit. Dried orange peel and powder can be used for scrubs and masks, to absorb oil and to tighten pores.
Vitamin C is also a powerful antioxidant, so include citrus fruits, apples, tomatoes, and more in your diet to help prevent oxygen damage and degeneration. aging, slowing the visible signs of aging. It also contains ascorbic acid, which helps to texture the skin and create an even tone.
Vitamin A
In the process of daily eating, if vitamin A deficiency, the wound healing process on the skin will be affected. Vitamin A helps in wound healing in the skin by stimulating collagen metabolism.
Foods like yellow, orange and dark green vegetables are also good for the body because they synthesize Vitamin A.
Zinc and iron
Our human body cannot produce protein and collagen due to zinc deficiency.
Meanwhile, iron plays a role in helping to transport oxygen to damaged areas throughout the body such as in the skin. A common cause of wound infection is a lack of oxygen.
Thus, when the body lacks one of two minerals, zinc and iron, it will cause the body’s regeneration and recovery process to stop. Foods containing zinc such as whole grains, meat, eggs, milk, oysters, etc.
Read more:
One thought on “Diet For Acne-free Skin”