Foods to Eat to Help Cure Acne
Acne is an inflammatory skin condition, characterized by blemishes, spots, blackheads and blocked pores.
Sebaceous glands or oil glands release sebum that helps to lubricate the skin, but if too much is produced, hair follicles can become blocked and result in acne. Typically acne is found on the forehead, chin, cheeks and back. Certain foods can help to reduce inflammation and improve skin healing, having a positive effect on acne.
If your acne is severe or is accompanied by irregular periods, weight gain and increased hair growth on the face, chest and stomach you should consult your doctor.
Foods Rich in Zinc
Zinc an important mineral for wound healing, also helps to reduce inflammation and therefore, according to Dr. Lawrence E. Gibson, a dermatologist at the Mayo Clinic, could help to improve acne.
In a study published in the 1982 issue of the “International Journal of Dermatology,” researchers studied the zinc levels in both men and women with acne compared to healthy controls. The authors found that patients with acne had lower levels of zinc and the more severe the acne, the lower the levels.
Zinc obtained from animal foods, such as poultry and fish, is better absorbed by the body than zinc from plant foods. The University of Maryland states that zinc is best absorbed with a protein meal.
Foods rich in zinc include: poultry, fish, cheese, oysters, lima beans, soybeans, whole grains, tofu, green beans, mushrooms, pumpkin and sunflower seeds, pinto beans, tahini and miso.
Hormone Balancing Foods
Hormonal changes associated with menstruation may be associated with acne in women, states skincarephysicians.com.
Acne flare ups are a common symptom of PMS, according to the Mayo Clinic. According to the New Zealand dermatological society approximately 50 percent of women with acne have an imbalance of hormones. Typically hormonal related acne flares up around the time of a period.
To help balance hormones, the Mayo Clinic recommends eating foods high in complex carbohydrates, such as barley, brown rice, buckwheat, millet, oatmeal, fruits and vegetables.
The American Dietetic Association recommends phytoestrogen foods to help balance hormones. Phytoestrogens are plant estrogens that occur naturally in some foods such as soy milk, tempeh and tofu.
Eat Low GI Foods
The Glycemic Index ranks carbohydrates based on their conversion to glucose in the body. The index is numerical and ranges from 0 to 100. Glucose is used as a reference point and is given a score of 100. Low GI foods include: fruits, vegetables, bean sprouts, granary bread, brown rice and peanuts. High GI foods include: white bread, white rice and baked potatoes.
In a study published in the 2007 issue of the “American Journal of Clinical Nutrition,” the authors studied the effect of a low glycemic load diet on forty-three men aged between 15 to 25 who suffer with acne. The authors found that a diet consisting of 25 percent energy from protein and 45 percent from low-glycemic-index carbohydrates helped improved acne.
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