Nutritional deficiencies impact our overall health, including skin. Acne is said to arise from a bad diet. It is a common skin condition that affects millions of people worldwide. This skin condition can be managed with a healthy diet, proper treatments and lifestyle changes. Aman Puri, founder of Steadfast Nutrition, shared some dietary habits that one can follow to get healthy and clear skin.
1. Foods Rich in Antioxidants: Fruits and vegetables are rich in antioxidants, active compounds, and anti-inflammatory properties. These help in managing the acne problem. So one should choose colourful and nutritious fruits and vegetables and include them in their diet. Berries, citrus fruits, wedges, pumpkin and papaya, pineapple, apples, and strawberries can be added to the diet. The antioxidants present in them help fight free radicals and reduce oxidative stress. This also helps to reduce the acne on the skin and give you glowing skin.
2. Fatty Fish and Foods Rich in Omega-3 Fatty Acids: Fish, including sardines, salmon, and mackerel, and omega-3-rich foods such as chia seeds, walnuts, and flaxseeds, can help reduce acne-related inflammation. Omega-3 fatty acids have anti-inflammatory properties that help reduce acne and clear the skin.
3. Keep the body hydrated: One should always have enough water in the body to keep the skin healthy. Drinking enough water daily helps flush out toxins from the body and reduces the chance of acne breakouts. So one should drink at least 7-8 glasses of water daily.
4. Limit dairy foods: Many studies suggest that a high intake of dairy foods can worsen acne due to growth factors and hormones in milk. So instead of dairy products, you can include oats, coconut and almond milk in your diet.
5. Add probiotics: A healthy gut microbiome is associated with better skin health and can help combat acne flare-ups by improving gut health and strengthening the immune system. Good bacteria, known as probiotics, are found in fermented foods such as sauerkraut, kefir, yoghurt, and kombucha.
6. Limit foods that trigger acne: Certain foods can worsen or trigger acne in some people. Spicy foods, caffeine, chocolate, and foods high in saturated fat can do this. Avoid any food you take that aggravates acne.
7. Avoid processed foods: Many people love processed foods that are high in sugar, additives, and saturated fats. These foods can increase inflammation and exacerbate acne problems. So include unprocessed foods in your diet. Digestive problems can also cause skin problems. One should be careful with the inclusion of foods in the diet, while avoiding processed foods helps keep the skin healthy.
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