What To Eat And Avoid For Clear Skin
Eating healthy foods in the right amounts can help prevent unintentional weight gain and keep the organs functioning well, including the skin. Consuming certain types of food may help keep the skin clear. Some foods have properties that reduce inflammation and may help lessen the appearance of acne.
However, acne can be due to several factors, some unrelated to diet. If someone experiences acne, they may wish to speak with a doctor or dermatologist to find the right solution. This article explores foods to avoid, foods to eat, and other remedies for acne.
Food to avoid for clearer skin
If a person has concerns about acne or wants to ensure they are eating a diet for healthy skin, they may consider eating less of the following foods.
Milk and dairy products
Limited research suggests that milk and dairy products might contribute to skin conditions, such as acne, in some people. There is a link between high blood levels of the hormone IGF-1 and acne severity. IGF-1 interacts with adrenal glands, affecting hormones in a way that contributes to acne. Since milk and other dairy products contain this hormone, it may explain a possible link between dairy consumption and acne.
In addition to IGF-1’s impact on hormones related to acne production, other hormones present in milk and dairy products may affect trusted Source acne both positively and negatively. The hormone estrogen, for example, may actually reduce acne.
Some studies in girls and boys have shown that consuming dairy products, especially skim milk, was associated with having more acne. This may be due to reduced amounts of estrogen in skim milk compared to whole milk.
Other components of milk products may also influence acne. For example, dairy contains the amino acid leucine, which promotes the production of sebum in skin cells.
Foods with a high glycemic index
According to research, diets with a high glycemic index (GI) may contribute to acne. Foods with a high GI raise blood sugar — and therefore insulin levels — faster than foods with a lower GI.
Eating a diet with a high GI causes the body to produce more insulin. When the body has excess insulin, it stimulates the production of androgen hormones and sebum in the skin, which can cause acne.
Western diets tend to include foods with a high GI, including:
- refined grains
- sugary cereals
- chips
- cookies
- white bread
- alcohol
- sugary beverages
- foods with added sugars
It is unlikely that any single food on this list can cause acne if a person eats them in moderation. However, following a diet consistently high in many of these foods may play a contributing role in developing acne.
Foods that may help with clear skin
To keep the skin at its healthiest and help reduce acne, consider increasing the consumption of the following foods.
Fatty fish
Fatty fish is a source of omega-3 fats, an essential part of the diet with several well-documented positive health effects. A 2020 review found that consuming omega-3 fatty acids, such as those found in fatty fish, helped manage inflammatory skin conditions, including:
- psoriasis
- dermatitis
- acne
- skin ulcers
Additionally, including omega-3s in the diet reduces the likelihood of developing skin cancer and may also decrease the effect certain drugs have on the skin.
Broccoli
Broccoli and other cruciferous vegetables have positive effects on skin health. They contain sulforaphane, which has antioxidant and anti-inflammatory properties. Sulforaphane may also help prevent premature skin aging by stimulating several protective processes in skin cells and promoting stem cell renewal.
There is not much evidence on the direct effects of broccoli on acne. However, this vegetable and several other plant foods contained low amounts of leucine, an amino acid involved in sebum production. When the skin produces too much sebum, it may to acne.
Soy
Soy may have beneficial effects on the skin. High levels of DHT and testosterone play a role in increasing acne development, However, researchers believe the hormone estrogen decreases sebum production, in part by inhibiting testosterone.
The isoflavones in soy are structurally similar to estrogen and can bind to estrogen receptors in the body. This may explain the link between soy intake and estrogen-related health outcomes, including skin elasticity, pigmentation, and vascularity.
There is some evidence that consuming soy products may reduce wrinkles and increase the amount of collagen that the body produces, which in turn promotes skin integrity.
Red grapes
Red grapes and red wine contain the compound resveratrol, which may have several health benefits. Resveratrol is t toxic to acne bacteria and worked to inhibit them over the long term. Resveratrol may beneficially affect the skin in several other ways. This substance may protect the skin by helping it stay moisturized and preventing it from losing heat.
Additionally, resveratrol may protect against UV damage. This may help protect against premature aging and other signs of sun damage, such as wrinkles and liver spots.
Resveratrol also has an antioxidant effect that may help prevent skin aging, reduce the appearance of acne and the development of skin disorders. This includes skin cancers, such as melanoma.
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