Acne Vulgaris, better known as simply “acne”, is a common skin disorder caused by over-activity of the sebaceous glands (the oil glands beneath the skin) and consequent clogging of the hair follicles by excess sebum and dead cells. When these clogged pores get infected with bacteria, the skin erupts into unsightly and painful lesions (pimples or zits) characterized by blackheads, comedones, pustules, nodules and cysts. Acne usually affects the skin on the face and upper body.
Although foods are not a direct cause of acne, certain foods do seem to aggravate the condition. This is the conclusion that has been reached after years of research and observation to determine a correlation between diet and acne. Listed below are some of the ways diet is believed to affect acne:
Foods That Aggravate Acne
1. High glycemic index foods: Foods such as white bread, potatoes, sweets, cakes, donuts, pastries and ice creams are all high glycemic index foods, implying that they produce a surge in blood glucose and blood insulin. And chronically high insulin levels due to high glycemic load are instrumental in over-activating the oil glands and clogging of skin pores, giving rise to acne.
2. Nuts: Medical researchers have observed that increased consumption of nuts (walnuts, almonds, etc.) and products made from them (peanut butter) leads to an increased incidence of acne. Experts recommend that nuts must be consumed in moderation and in raw form.
3. Dairy products: The presence of saturated fats in diary products (milk, ice cream, cheese, butter, etc.) makes them acne-unfriendly. Moreover, commercially produced milk from cows contains high levels of hormones. These hormones, upon entering the body, break down to produce the male hormone DHT, which further enhances the activity of the sebaceous glands.
4. Vitamin E supplements: It is also suspected that these supplements play a role in aggravating acne.
Recommended Diet For Acne
The following is a list of recommended foods that may help those suffering from acne:
1. Complex carbohydrates in place of refined and processed foods are beneficial substitutes.
2. Unsweetened soymilk should be consumed in place of dairy milk or milk products or calcium supplements taken to avoid calcium deficiency. However, it may not be possible to completely give up on dairy products – a partial reduction will help, nevertheless.
3. Fish is recommended, as it contains some Omega-3 oils that are considered good for the skin.
4. Fresh vegetables and fruits work wonders too, specially the organic variety. But avoid sweetened fruit juices.
5. Sufficient intake of water helps flush out the toxins in the body and reduce acne breakouts.
6. Chicken and turkey are found to have no correlation with acne.
7. Finally, many doctors say that consuming essential fatty acids (EFAs) is good for acne. A few sources of EFAs are safflower oil, corn oil and flax seeds.
If you suspect that your diet may contribute to your acne, this list should help you consider what parts of your diet need modification. Remember, diet alone does not cause acne, but could aggravate the situation in someone who is already disposed to breakouts. In general, the healthier you eat and the more water you consume, the better your skin will appear.
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