Want an Acne-Free Skin? Switch to Plant-Based Foods
A glowing acne-free skin is a dream of every girl. Whether you are fortunate to experience pimples only on rare occasions, or may be on a constant battle to get clear skin, you will be probably wondering if there is a permanent solution to get rid of them. With some skin care the war on acne may be over, but the scar may be left after battle, and in most cases, scars feel more troublesome than the acne itself.
Experts believe that knowing about acne and making some dietary changes can help you deal better with acne and even prevent it.
Understanding Acne and Its Cause
Acne is a skin condition that occurs when the follicles on your skin and their openings called pores become plugged with oil and dead skin cells. These clogged pores can cause whiteheads, blackheads or inflammations, which then become breeding grounds for microbes, and become pimples.
Dermatologists are not sure about the exact cause of acne, but they agree that certain factors can trigger the breakouts. In addition to hormones, genetics, and stress, which are well-known acne triggers, now even certain food choices have also been found to play a potential role in causing breakouts or worsening acne.
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Well, it is a no brainer that if you want your skin to look healthy, it should be healthy from the inside. Only a well-nourished skin stays supple, acne-free, radiant, and glowing; and the best way to nourish our skin is to eat a healthy well-balanced diet.A study published in the Journal of the Academy of Nutrition and Dietetics showed a correlation between acne and diets, especially diets that are high in glycemic load and dairy products.Researchers showed that diets that are rich in saturated fat can increase sebum production, clogging the pores and leading to acne. Intake of refined oils, animal fats and dairy products have been linked to poor blood circulation which can make the skin susceptible to acne. Additionally, dairy products and meat are packed with certain hormones that can cause hormonal imbalances leading to acne.
Going Plant-Based Can Make Your Skin Acne-Free
Though the exact relationship between plant-based diet and acne is not clear, experts suggest that following a low glycemic plant-based diet may help minimize skin problems. This is because a plant-based diet includes foods that are rich in vitamins and antioxidants which work to protect your skin from the inside out. Intake of raw fruits and vegetables also hydrates your skin ensuring that your skin looks youthful and healthy. Also plant-based diets have shown to improve the microbiota in the gut that are linked to not only acne but also compromised immune system and autoimmune disorders.
No wonder, why many of the known celebrities are turning to plant-based foods!
Take Control of Your Acne with a Plant-Based Diet
Based on evidences, healthy plant-based diets have a positive impact on the skin. It helps to address the root cause of acne and prevent the acne scars. But, what can you eat for an acne-free skin? Some prefer eating fruits and veggies, while others may opt for more grains and legumes.
For that very reason, follow these tips to get a clear acne free glowing skin.
Consume more orange-colored vegetables: Veggies such as pumpkin, squash, sweet potato, carrots, and orange bell peppers are rich in the antioxidant beta-carotene (precursor of Vitamin A). The beta-carotene enhances the pigmentation of the skin and helps to reduce inflammation.
Include leafy greens in every meal: Green leafy vegetables such as spinach, broccoli, romaine, parsley, and cilantro are rich in vitamins that improve skin health. Leafy greens especially spinach is high in protein which restores collagen in the skin and also helps improve your natural glow as well as reduce acne breakouts.
Take probiotics every day: Fermented foods such as diary free yoghurt, kefir, kimchi, are packed with good probiotic cultures. They will increase the good gut bacteria to fight off the bad bacteria that lead to poor digestion and acne.
Eat more citrus fruits: Citrus fruits are rich in vitamin C that helps reduce inflammation and improves skin health. Vitamin C is a powerful antioxidant, known for fighting free radical damage to skin cells. It also reduces acne-induced inflammation and reduces pore size. Include lemons, limes, oranges, melons, and even tomatoes in your diet.
Don’t miss healthy fats: Healthy fats can help the skin heal, which is important for acne-prone skin. It helps to reduce inflammation and repairs scarring from acne and even mild discoloration. Skin friendly choices include olives, raw almonds, cashews, pumpkin seeds, walnuts, coconut oil and avocados.
Make healthy changes in your diet. Focus on foods you can add, not foods you can’t eat. Fill your plate with healthy nutrients and your skin will thank you tremendously!
How a Whole Foods Plant-Based Diet Can Dispel Acne and Clear Your Skin. https://www.onegreenplanet.org/natural-health/vegan-diet-can-dispel-acne-clear-skin/ . Accessed on 27-11-2020.
-The Ultimate Guide to Acne-Free Skin—the Vegan Way!. https://www.peta.org/living/personal–care-fashion/ultimate-guide-acne-free-skin-vegan-way/. Accessed on 27-11-2020.
Can the right diet get rid of acne? https://www.aad.org/public/diseases/acne/causes/diet . Accessed on 27-11-2020.