Acne, acne, acne are a common problem, especially during puberty due to increased secretion of the sebaceous glands, accompanied by inflammation of the follicle system.
In clinical practice, there are many types of solutions, depending on the severity of the disease.
Although it is not life-threatening, but from the point of view of aesthetics, it has a socio-psychological effect, so a diet with acne with a complex of therapy promises the best result.
What causes acne
Studies show that the causes of acne on the face:
- Nutrient deficiency.
- Hormonal imbalance.
- Imbalance in pH in the intestines.
- Intestinal infections.
The most common cause of inflammatory processes is a lack of nutrients.
There is a wide world deficiency of zinc, Omega-3, Omega-6, vitamin B3, E and, of course, protein. A correctly selected nutrition plan will help get rid of acne on the face, back, and fill up the deficiency of nutrients in the body.
Diet for acne - the right diet
Many dermatologists still claim that nutrition and acne are unrelated. But these are the arguments of only two studies published about 40 years ago. A large body of evidence suggests that proper nutrition has a huge impact on skin condition.
The role of the diet in the pathogenesis of acne vulgaris is illustrated by the fact that most adolescents in Western countries suffer from inflammation, while this diagnosis is rare in countries that adhere to traditional, natural nutrition.
The purpose of this article is:
- Understanding how to prevent nasty acne that tends to flare up just before an important meeting or event.
- Forever cure vulgaris by changing the usual diet, abandoning unhealthy foods.
The very first thing you need to understand is that food has many more functions than just providing energy for the whole day.
In this case, they often say - You are what you eat. Naturopaths with many years of experience indicate that the condition of hair, skin and nails, as a rule, is the first that will suffer with a deficiency and imbalance of nutrients.
Before talking about what needs to be added to the diet, let's start with what you need to refuse.
8 most harmful foods
Acne is a general skin condition in which most people feel awkward and painful. Some reasons for their appearance may be beyond our control, but you can fight this problem by avoiding foods that exacerbate the disease.
White bread, cakes, pastries - with a high glycemic index, which is traditionally associated with an increase in rashes. When used in large quantities, the body begins to intensively produce glucose, the level of insulin in the blood rises sharply.
A low glycemic diet reduces the appearance of acne by almost half. Instead of pastries and pasta, switch to whole grains that are high in antioxidants.
One of the main enemies causing acne, seborrhea, aging and weakening immunity.
Excessive consumption of sweets will accelerate the appearance of wrinkles, as it reduces the production of collagen and elastin, two proteins that are vital for youthful and firm skin.
Studies show that white powder has a carcinogenic effect. Therefore, the smaller it is, the better. If you want sweets, replace the bar of chocolate with fresh fruit.
Alcohol promises a morning hangover not only to the whole body, but also to the skin, depriving them of life-giving moisture. This is because he begins to carefully process all the remaining water for his basic needs, without giving a chance to saturate the skin. In addition, alcohol dilates blood vessels, and this leads to the appearance of rosacea.
Caffeine is a diuretic that leads to dehydration. It not only dries the skin, but also increases the production of the hormone cortisol, which, in turn, thins the protective cover, accelerating the aging process. Therefore, the next time you decide to watch your favorite TV show for a night under a cup of aromatic coffee - think about whether you need it. It’s definitely better to sleep longer.
5. French fries
Fried potatoes not only increase the proportion of fats consumed, but also leads to their accumulation in the body and obesity.
It is believed that this product is an excellent medium for the reproduction of bacteria in tissues.
Since childhood, we remember that you can’t eat dry food, and this is really harmful not only for the stomach. These products are very far from natural: the longer the processing process, the less health benefits.
They are full of sugar, preservatives, flavor enhancers and a lot of things that we don’t even know (unless, of course, you are a chemist by education).
Feel free to replace chips, crackers, chocolates and other similar goodies with cereals, fruits and vegetables.
7. Artificial Dyes and Sweeteners
Feeding yourself the fruits of scientific experimentation and laboratory research is not a good idea. They do not have any nutritional value, can cause allergic reactions and skin rashes. Even worse, they tend to accumulate in tissues. It is unlikely that the body will appreciate these innovations - a preference for natural products.
Salt, especially iodized, is deposited in the tissues, causing them to swell, giving a very unhealthy appearance. It promotes the formation of acne, so it is very important to reduce its intake. Keep in mind that we get salt not only from the salt shaker, when we add it to food during cooking, but also from a variety of purchased food and snacks. Therefore - read the labels.
What foods can be consumed
1. Fish oil and a lot of fish
Omega-3 fats are good for your health and prevent acne spots.
Their greatest content:
From other natural sources:
- Cauliflower, Brussels sprouts,
- flax seeds,
- oregano grass
- grape leaves
2. Vitamins and Minerals
For the effectiveness of the diet for acne, acne, acne, use more foods containing vitamins A and B.
- Tropical fruits (mangoes),
- melon and watermelon,
- sweet potato,
- sweet red pepper
- spices (paprika, cayenne pepper, Chile),
- carrots (boiled),
- dark leafy green vegetables
- liver (veal),
- cabbage (frozen, cooked),
- dried herbs (mint), greens (parsley).
Vitamin B5 (pantothenic acid):
- Mushrooms (shiitake),
- beef, veal,
- fatty fish (trout),
- lean pork (fillet),
- sunflower seeds,
- chicken and turkey meat (chicken drumstick),
- sweet potatoes (baked),
- liver (chicken),
- sun-dried tomatoes
- spices (paprika),
- wheat germ oil.
Increases the body's resistance to various infections and inflammations, helps the immune system fight acne in the most effective and natural way.
Sources of zinc:
- Seafood (boiled oysters),
- pork, chicken,
- mushrooms (ceps),
- beef, lamb (lean),
- cocoa, dark chocolate,
- wheat germ,
- nuts (cashews),
- pumpkin seeds, squash (fried),
- mung bean
- veal liver
4. Vitamin F
To prevent acne on the face and wrinkles, preserve youth, eat more foods that contain vitamin F.
- Vegetable oils such as soybean, peanut, linseed, sesame,
- wheat sprouts
- nuts (pecans, walnuts, peanuts),
- herbs (borage, primrose, railing),
- seeds (Chia, pumpkin, grapes).
Lack of protein negatively affects the full functioning of the body, contributes to excess weight and the appearance of acne.
- Milk, yogurt, cottage cheese,
- unpolished rice
- soy, soy milk,
- fish, seafood,
- turkey breast chicken
- beans, beans,
- cheese (fat-free Mozzarella),
- eggs (especially egg white)
- lean beef, veal,
- nuts and seeds (pumpkin, zucchini, peanuts, watermelon, almonds, sesame seeds),
- fried soybeans,
- Parmesan cheese
- lamb (scapula).
8. A lot of water
Drinking enough water will save your skin from dryness.
For chronic inflammation for liver detoxification: squeeze lemon juice (1 teaspoon) into a glass of water and drink every morning on an empty stomach.
9. Green tea
One of the best ingredients you can add to your diet for acne. Green tea has anti-inflammatory and anti-acne properties. It is better to drink 1-2 cups a day regularly. This will reduce blood sugar.
One of the best ingredients for treating acne. Contains calcium, unsaturated fats, antioxidants and iron for smooth, soft skin.
11. Oat milk
In the treatment of inflammation, the ideal choice is to replace cow's milk with oatmeal.
Vitamin E in cucumbers increases the intensity of cell division, slowing down the aging process of the skin. The use of a cucumber mask in combination with a diet from acne will relieve freckles on the face, papules, acne and wrinkles.
Squeezed fresh cucumber juice is sweet and easy to drink. It brightens and protects the skin from ultraviolet rays.
Cleanse your skin with carrot juice to even out your tone and refresh your complexion. Regular consumption of juice (2-3 cups per week) lightens freckles.
14. Judah's ear
A decoction of wood mushroom is used to treat rashes and dark spots.
Tree mushroom - 30 grams,
20 grams of dried red apples.
- Mix the ingredients.
- Soak for 40 minutes.
- Add 1 liter of water.
- Simmer for 30 minutes.
Take a drink once a day after breakfast.
Take the habit of drinking 1 glass of tomato juice every day or regularly eat tomatoes to effectively treat acne and improve pigmentation. Tomatoes are rich in vitamin C, which inhibits the formation of melanin, preventing the appearance of black spots.
16. Red Grapes
Contains natural antioxidants that have a beneficial effect in the treatment of dermatitis and psoriasis. Red grapes create an antihistamine effect that helps protect skin that is vulnerable to irritation.
Menu for the week: meal schedule for 7 days
Nutrition from inflammation and the prevention of acne eruptions is very effective and based on the principles of proper nutrition.
Do not expect quick results. A weekly therapeutic diet is primarily aimed at eliminating toxins, which initially can lead to a deterioration of the skin. Changes will become noticeable only after 3-4 weeks.
|1 day||Breakfast Oatmeal, fruit (1-2 pcs.), Herbal tea. Lunch Chicken broth, boiled, fresh carrots, egg. Dinner Steamed fish, vegetable side dish, a piece of rye bread, rosehip broth.|
|2 day||Breakfast Fat-free cheese (100 g), berry juice. Lunch Beef broth green tea. Dinner Boiled chicken breast (150 g) with vegetables, kefir (200 g).|
|3 day||Breakfast Fruit mix, cranberry juice. Lunch Rabbit broth, a mixture of vegetables tea. Dinner Buckwheat cooked on the water, low-fat fermented baked milk (200 g).|
|4 day||Breakfast Millet porridge, fruit mix, tea. Lunch Poultry soup (turkey), dried fruit compote. Dinner. Boiled meat (lean beef), vegetable stew, skim milk (200 g).|
|5 day||Breakfast. Fat-free cottage cheese, a mixture of vegetables, tea. Dinner of the Ear of lean fish, a piece of cheese, a slice of bread, broth of wild rose. Dinner Buckwheat porridge, jelly.|
|6 day||Breakfast Vegetable mix seasoned with lemon juice, boiled egg, yogurt (150 g). Lunch Chicken breast, steamed barley, compote. Dinner Fruit mix, a slice of low-fat cheese, herbal tea.|
|7 day||Breakfast Millet porridge, fruits (1-2 pcs.), Low-fat fermented baked milk (200 g). Lunch Chicken broth, a slice of whole-grain bread tea. Dinner Steam fish, low-fat cottage cheese, jelly.|
Acne Diet: Nutrition Principles, Permitted and Prohibited Products
Acne diet is important in the treatment of this difficult disease. Reliable connections between the use of certain products and the appearance of new skin rashes have long been identified. Therefore, one should treat his diet with acne very responsibly. And which products are best excluded, you can find out from our article.
Where do acne come from?
Acne is directly affected by increased secretion of sebum by the sebaceous glands. When it is in excess, clogging of the skin pores occurs, comedones form. Bacteria begin to multiply actively on the skin and in them, causing purulent inflammation in the form of acne.
Hypersecretion of sebum is caused primarily by hormonal disorders. But many foods can have a similar effect. Therefore, the exclusion of such food from the diet is fully justified in the treatment of acne.
Acne is also affected by diseases of the gastrointestinal tract, lack of vitamins (especially A and E), chronic stress and overwork. All of these factors can also be influenced by a proper diet.
The basic principles of nutrition for acne
The diet for acne and acne on the face must necessarily include a lot of fresh vegetables and fruits, fiber, vitamins and exclude fatty, fried, smoked, sweet and flour dishes.
Better to cook for a couple or in a slow cooker. You can also boil or bake dishes in the oven. Salt and spices should be used to a minimum.
You need to eat 4-5 times a day in small portions. The last meal should be easy.
It is necessary to establish a drinking regime - drink at least one and a half to two liters a day. It is better to drink filtered or mineral water.
If the patient, in addition to acne, is overweight, it is necessary to strictly monitor the daily calorie content. The amount of calories consumed must be necessarily less than the number of calories spent during the day. This will help not only lose weight, but also bring the patient's hormonal balance back to normal.
Learn more about acne banned foods
In case of acne, sweets should be completely excluded from the diet. It is strictly forbidden to use dark chocolate, sugar, sweets, honey, since sweets activate the sebaceous glands. If you can’t live without sweets at all, you can afford 1-2 pieces of white chocolate, but they should not be abused either.
Be sure to limit, and it is better to completely eliminate the use of whole milk and products from it, since it, along with sugar, indirectly provokes the additional production of testosterone.
All fast carbohydrates, especially flour products and all baked goods, are banned. Do not eat foods with a high glycemic index. Judging by the results of recent studies, all of them lead to an increase in the concentration of male hormones in the blood. And this provokes the appearance of new rashes and increases oily skin.
Strongly hot drinks (tea, coffee) are not recommended for use, since high temperatures lead to increased sebaceous secretion.
Other acne-causing foods:
- fatty meats (pork, lamb);
- smoked products;
- sausages, sausages;
- fat cottage cheese;
- spices, pepper and salt;
- bread, white rice, cornflakes;
- all kinds of fast food;
- sweet carbonated drinks;
- strong tea and coffee;
- chicken eggs in large quantities (1-2 eggs per week are possible);
The only type of alcohol that not only does not cause acne, but can also help cure them, is beer.
Due to the content of brewer's yeast and a large number of B vitamins, it helps cleanse the intestines, remove toxins from the body, has an anti-inflammatory effect, and normalizes hormonal levels.
But this does not mean that it can be used to treat acne. A large amount of beer harms, like any other alcohol. Therefore, with acne, its use is allowed, but not more than 200 ml per day (not every day).
What remains permitted on such a diet:
- any fish and seafood;
- low-fat varieties of meat and poultry (beef, rabbit, chicken);
- fresh vegetables (cabbage, spinach, radishes, cucumbers, carrots, asparagus, etc.);
- fresh fruits (apples, citrus fruits, apricots, pears, plums, etc.);
- cereals and beans (except semolina and millet porridge due to their high glycemic index);
- soups and broths;
- whole wheat bread;
- dairy products (not from whole milk);
- nuts (almonds, cashews, cedar, peanuts, walnuts, pistachios, etc.);
- vegetable fats (linseed oil, flax seeds, olive oil, etc.);
- from spices you can ginger;
- green tea and hibiscus.
Additionally, it is recommended to use:
- germinated wheat grains and food bran (as an additional source of B vitamins);
- fish oil (as an additional source of vitamin D and omega fatty acids);
- complex vitamin preparations containing selenium, zinc, vitamins E and A.
- Products with zinc must be included in your daily diet, as it regulates the sebaceous glands and relieves inflammatory symptoms.
Food bran, although useful, but in themselves tasteless, so it is reasonable to add them to cereals and homemade cakes. For this purpose, you can use rye, buckwheat, or any other flour except wheat.
A diet from acne and blackheads will be much more effective if, if it is followed, the intestines will be cleaned of toxins, since its pollution adversely affects the skin condition.
It is one of the organs of the excretory system. Therefore, if the intestine does not cope with the removal of harmful substances, the skin partially takes on this function.
Which is accompanied by the appearance of acne, dull complexion, dirty pores, etc.
To cleanse the intestines, sorbents and probiotics are prescribed.
Effective bowel cleansing scheme
In dermatology with acne, the following bowel cleansing scheme is often used.
- Stage 1 - Enterosgel is prescribed for a month, one tablespoon three times a day.
- Stage 2 - probiotics are used during the next month.
- Stage 3 - Bifidumbacterin is used as maintenance therapy for six months.
In the second stage, any probiotics can be used - Bifidumbacterin, Bactistatin, Acylact, Acipol, Probifor, Enterol and others.
Such treatment will lead to the cleansing of the intestines of toxins, colonizing it with beneficial microflora, which in general will affect the improvement of the body's immune properties and will contribute to faster skin cleansing.
What else should be included in the daily diet for acne
A very useful product for acne is regular lemon. It not only contains vitamin C and stimulates the immune system, but also normalizes the metabolism, which affects the condition of the skin and allows you to lose weight. Ginger also has a similar effect.
Parsley is a storehouse of vitamins. Its use is recommended both in pure form and in the form of decoctions. This will lead to an improvement in the general and local protective properties of the body in general and the skin in particular.
You can drink green tea as an excellent natural antioxidant. Its use will reduce the impact on the skin of stressful environmental factors (primarily ultraviolet radiation). Green tea can also be used as an external remedy - wash it or wipe its face with frozen cubes.
As an additional source of vitamin A, doctors recommend not only including its preparations in the diet, but also using external products with its content. For example, Retasol solution. This is a drug based on isotretinoin, one of the active forms of vitamin A.
It has a keratolytic, anti-inflammatory and antiseborrheic effect. That is, it helps to cleanse the skin by quickly updating it, reducing fat content and relieving inflammation. They need to wipe their face daily after washing.
But at the same time, one should not forget about protection from the sun, since vitamin A enhances the sensitivity of the skin to ultraviolet radiation.
How to build a menu for the day
The daily acne diet menu has approximately the same structure every day.
For breakfast, any cereal (except semolina and millet) in water or milk without the addition of sugar and a slice of whole grain bread with cheese is recommended. Slow green tea or weak coffee with milk.
Lunch - one or two fruits, low-fat cottage cheese or yogurt to choose from.
Lunch should include soup or broth, a hot dish or salad. As a second course, braised lean beef, boiled or baked chicken, rabbit are suitable. For garnish, you can take fresh or stewed vegetables. From drinks it is better to choose compote or fruit drink from berries.
- Snack is the time for fruit, cottage cheese casseroles or yogurt.
- For dinner, it is better to eat boiled or baked fish with fresh vegetables or a seafood dish.
- An hour before bedtime, it is recommended to drink a glass of low-fat kefir.
Once a week it is recommended to arrange a fasting day on yogurt or fresh fruits (for example, green apples). That is, to use on this day only the selected product in any quantities and drink plenty of water. Do not unload your body for more than one day without medical supervision.
The effect of acne diet
In the first days of observing such nutrition, rashes can not only not disappear, but new ones may appear. Do not be scared - this is how the body reacts to unusual changes. In one or two weeks, everything will return to normal, and the diet for acne on the face will give its result. There will be less acne, skin color will improve, and oily sheen will decrease.
But still, a diet for acne is not a treatment for acne, it is one of the components of therapy. In addition to special nutrition, proper skin cleansing, the use of external funds, and in some cases systemic treatment, are necessary.
Therefore, with acne, it is necessary to consult a dermatologist and undergo an examination prescribed by him to identify the exact cause of acne.
This approach has long established itself as the most effective in getting rid of this problem.
Acne is a dermatological disease that requires a long and complex treatment. One of the components of therapy is an acne diet.
The appearance of acne from eating certain foods is still a controversial issue among dermatologists.
Nevertheless, most agree that there are still acne-causing foods that should be excluded from the diet.
Hippocrates said: “You are what you eat” and believed that malnutrition is one of the main causes of various diseases. Modern medicine does not dispute this fact; otherwise, so many healthy nutrition systems would not have been developed.
How acne appears
Before you find out which foods cause acne, you should find out the mechanism of acne and the factors that affect it.
The word "acne" is understood to mean inflammatory pustular elements that can be represented by papules and pustules.
The mechanism of their occurrence is as follows:
- Under the influence of various causes (hormonal disorders, heredity), the process of keratinization of the hair follicles is disrupted and the sebaceous glands begin to produce more fat - sebum).
- The sebaceous secretion is mixed with the dead scales of the epidermis and a dense viscous mass is formed, which can no longer reach the surface of the skin.
- The mass gradually turns into a horn plug, which clogs the sebaceous ducts. These plugs are called comedones. They can be closed and open (black dots). Closed comedones are an ideal medium for opportunistic bacteria acne and staphylococci, which are resident in human skin. They rush to the mouth of the hair follicles, and as a result of their vital activity, inflamed acne appears.
Acne and nutrition are closely interconnected.
Products, or rather the substances contained in them, can affect the secretion of the sebaceous glands and the keratinization process, i.e. on the main links in the pathogenesis of acne.
Nutritionists believe that the course of acne is largely dependent on malnutrition with low fiber and high animal fats.
Causes of Acne
When a person has all the prerequisites due to which acne appears, a whole series of both external and internal factors can contribute to its progression.
Food in itself does not affect acne, it affects hormones, on which metabolism, in turn, depends. Therefore, which products help stabilize the ratio of hormones, such and are able to eliminate acne.
Everything is tied to such a hormone as insulin and a hormone similar to it - an insulin-like growth factor (IGF-1).
In both men and women, an increased level of insulin leads to an increase in dehydroepiandrosterone, a hormone that has a 200 times greater effect on the sebaceous glands than testosterone.
At high levels of insulin and dehydroepiandrosterone, cells are forced to produce more sebum than the skin needs. It has been proven that some products contribute to the appearance of acne due to the ability to increase the level of both male and female hormones (estrogen).
Deficiency of vitamins and minerals
First of all, a lack of vitamin A is one of the main causes of hyperkeratosis, in which the horny scales of the epidermis thicken and clog the ducts with lard. Therefore, proper nutrition from acne on the face must necessarily include products that make up for the lack of this vitamin.
The state of the digestive system and diet have a significant impact on the functioning of the sebaceous glands. In half of adult patients with skin rashes, intestinal dysbiosis is diagnosed.
In addition, the normal intestinal microflora provides a level of immunity of 70%, so it is so important to eat properly in order to maintain a normal digestive tract. Nutrition for acne is not complete without products that improve the condition of intestinal microflora.
What foods help stimulate the growth of beneficial flora are all possessing prebiotic properties (buckwheat, legumes, garlic, onions, vegetables, fruits, nuts, fermented milk products).
Stress itself does not provoke the appearance of acne, but it affects the hormonal and immune status, which means it can aggravate the situation with existing acne and provoke the appearance of new ones.
When exposed to stress, the body needs a sufficient supply of vitamins, but often only vitamin preparations can not fix the situation, and doctors recommend the introduction of a diet rich in proteins and a number of micro and macro elements.
The state of immunity is given primary importance in the development of acne. Maintaining the protective functions of the body with synthetic immunostimulants often leads to a number of side effects.
Therefore, to increase immunity without health consequences is possible only through diet.
To do this, the diet, as supplemented with certain foods, and exclude poorly digestible or harmful products from it.
Nutrition for getting rid of acne and immunity should be varied with proteins, vegetable fats, trace elements (zinc, iron, copper), complex carbohydrates, ascorbic acid.
Acne, despite its prevalence, is considered a disease in the Western world, as are obesity and diabetes.
This is due to the food culture, and more precisely, to a high level of consumption of sugar and refined carbohydrates - this is something that can not be eaten with acne.
It is noted that people who ate such foods for a long time and did not follow the rules of good nutrition are most prone to acne.
What kind of food does acne or simple carbohydrates come from:
- sugar and derivatives based on it;
- jam, sweets;
- all confectionery;
- sweet drinks, especially carbonated and fruit juices;
- sweet fruit semolina and rice groats.
Simple carbohydrates will have to be abandoned right away or their intake minimized in case of acne on the face, and also if you want to get rid of acne on your back and other parts of the body. They cause the release of insulin by the pancreas and, accordingly, an increase in testosterone levels.
What foods help against acne or complex carbohydrates:
Nutrition for acne must necessarily include complex carbohydrates, of which preference should be given to vegetables.
These carbohydrates break down more slowly and do not increase insulin levels, which (especially in women) increase testosterone levels. The latter, in turn, affects the production of sebum. Therefore, a diet against acne on the face is desirable with a minimum amount of cereal products.
To get rid of acne, it is better to abandon not only simple carbohydrates, but also reduce the consumption of potatoes, corn, rice, grain products. An alternative to fruit juices is vegetable drinks, especially those containing greens.
Fiber (fiber), which is abundant in plant foods, also belongs to carbohydrates.
It is not absorbed by the body, but passing through the intestine forms components that contribute to the removal of toxic substances, slows down the absorption of simple carbohydrates and normalizes the ratio of intestinal microflora.
The more toxins removed through the intestines, the less toxic substances that affect the consistency of sebum will escape through the sebaceous and sweat glands. Therefore, without fail, a diet for acne skin should include this component.
Fiber is found in the following foods:
- beans (soy, beans, lentils);
- cereals (buckwheat, oat, pearl barley, millet);
- wholemeal bread;
- vegetables fruits.
Dietary fiber regulates bowel movement and helps cleanse it of toxins. Therefore, when acne occurs, a diet that helps normalize stool is both a method of therapy and a kind of prevention of acne.
Vitamins in Acne Diet Therapy
Of particular value in proper nutrition for acne are vitamins that affect the immune system and keratinization processes. First of all, these are vitamins C, A and PP.
Vitamin A is found in the liver, egg yolks, and hard cheeses. This vitamin has a hormone-like effect, and has a significant effect on the keratinization of epidermal cells.
With its deficiency keratinization of epithelial cells occurs very quickly, which contributes to the formation of comedones and then pustular rashes on the skin.
Vitamin A also contains the following beneficial skin products:
- red-orange vegetables and greens (carrots, tomatoes, parsley, bell pepper, spinach).
Riboflavin (B2) improves cellular immunity and tissue respiration. It is found in meat, beans, soy, buckwheat, offal, cottage cheese.
A diet for acne must necessarily include foods containing the above vitamins.
What is to prevent acne
Nutritionists conditionally divide all products into 5 groups:
- fatty and sweet foods;
- fish and meat;
- milk products;
- fruits vegetables;
- cereals and bread.
Whole cow's milk contains a large amount of vitamin A, but it is not absorbed in the stomach (only in the duodenum) and interferes with the absorption of other trace elements and vitamins.
The diet for acne should primarily not contain milk, but fermented milk products that improve bowel function and normalize microflora.
Meat is the main source of iron, phosphorus and potassium. If acne occurs, the diet should contain lean meats (veal, rabbit, chicken), and preferably not milled. The meat of geese and ducks should be excluded from the diet due to too much fat.
Proteins of fish are essential amino acids that acne diet should contain. They are better absorbed by the body than meat. The most valuable fish is the content of polyunsaturated fatty acids Omega-3 and Omega-6, which are involved in all intercellular processes, and are able to eliminate inflammation, which is so important for acne. The liver of fish contains vitamins B and A.
Vegetables and fruits are virtually fat-free and include very little protein. In the acne products category, vegetables and fruits are almost the only source of vitamin C, an important source of folic acid and bioflavonoids. They contain fiber and tannins useful for digestion.
A diet for cleansing facial skin from acne should include a total of 400 gr. different fruits and vegetables daily and it is better if it is 5 types of vegetables and 3 fruits.
The value of crops in the fight against acne depends on the method of processing grain.
So, for example, when the grain is ground and its shell is removed, it no longer contains a large amount of fiber, useful for digestion. Vegetable fat is most found in oatmeal.
Buckwheat has a large amount of iron and B vitamins. These cereals must contain a diet for acne.
Acne in adulthood can occur in women who have problems with the endocrine system and are in the period of menopause. This is due to a decrease in the production of the hormone estrogen.
In this case, nutrition with acne on the face is useful to supplement with soy products, which have hormone-like effects.
Soy helps to restore the deficiency of sex hormones, and reduce bad cholesterol, or rather will not increase its level.
Will hunger help
Supporters of unloading therapy (fasting) consider it as one of the methods to get rid of acne.
Opponents talk about serious consequences for metabolism, because starvation triggers stress, which enhances the secretion of androgens, contributes to the flow of fat into the blood.
In addition, fasting lowers immunity, so most dermatologists do not approve of this method for the treatment of acne.
Acne is a chronic disease and today there is no universal remedy that allows you to get rid of blackheads once and for all. There are drugs that will significantly increase the period of remission. Therefore, the diet for acne should be observed constantly. Weekly abstinence from fried and fatty foods will not at all give positive results.
An acne diet should be developed by a dermatologist or nutritionist, taking into account the individual characteristics of the patient. To determine which products help to treat acne, a doctor can only have data on the causes of the disease, the presence of food allergies and intolerance to a number of products.
He will tell you how to properly organize meals so that there are no acne, and what you need to eat, will help you create a menu for a week.
An effective diet for acne on the face: the recommended diet for every day of the week
The problem of the struggle for the beauty of the skin is becoming increasingly important for women. Environmental degradation and poor nutrition lead to the fact that more and more girls over 18 suffer from acne and acne.
When treating, important is not only proper, comprehensive skin care, but also suitable nutrition.
An adjusted diet can effectively solve the problem of skin rashes.
What should be the diet for cleansing the skin of acne, blackheads on the face, how to organize your proper nutrition and menu for every day of the week to get rid of acne, you will learn from this article.
Dermatologists call several main causes of acne that are not related to premenstrual syndrome. It:
- hormonal disorders;
- an allergic reaction to cosmetics;
- improper skin care;
- improper nutrition and disorders in the gastrointestinal tract.
Usually, to eliminate the problem, medication is prescribed - creams, ointments and chatters to remove the external manifestations of acne and treat the deep layers of the epidermis from the pathogenic bacteria that cause them to form inflammation.
But without establishing the right nutritional scheme, even drug treatment is not truly effective. Therefore, doctors prescribe special diets that help establish nutrition, restore proper bowel function, and achieve beautiful skin.
- Products included in the diet for acne on the face, improve metabolism in the body, contribute to the removal of toxins, toxins, normalize the activity of the gastrointestinal tract, liver, gall bladder.
- This approach can effectively solve the problem of acne on the face and body in a relatively short time.
- The diet does not give instant results, the first improvements can be noticed no earlier than a month or two after the normalization of the diet.
What foods to eat
Many girls have heard hundreds of times from their mothers or older friends about how harmful chips, other fast food, but at the same time continue to eat them.
And the skin responds accordingly: the body removes toxins worse, the normal functioning of the sebaceous glands stray. Acne appears on the face and body, pores are enlarged, sebum production is increased, pores are clogged.
Often, in addition to these problems, there is a gray, unhealthy complexion.
To achieve healthy skin and attractive appearance, clean your refrigerator from harmful products. It:
- chips, crackers, products with a high content of flavor enhancers and monosodium glutamate;
- foods with a high sugar content - it actively provokes the formation of acne;
- mayonnaise and fatty sauces with preservatives should also be excluded from the diet;
- smoked, fried and fatty meat can not be eaten;
- carbonated drinks, with the exception of natural mineral water, are also prohibited;
- fast food, strong black coffee on an empty stomach and alcohol should disappear from your diet.
You should limit yourself to the use of sweet pastries, replacing it with natural sweets - honey, berries, dried fruits, homemade souffle.
And what is useful to include in proper nutrition against exacerbation of acne, a large number of acne?
A real resuscitator for the skin - all kinds of cereals: wheat, rice, oat, pearl barley, buckwheat. They are rich in fiber, which has a beneficial effect on digestion, improves bowel function.
Low-fat boiled meat, chicken and white fish are very useful, this is a source of protein - the building material for new cells.
Nuts, honey, dried apricots should become permanent substitutes for the usual sweets. They contain zinc, antioxidants, fiber, which improve metabolism.
Cottage cheese, fermented baked milk, kefir, dairy products must be constantly present in the diet. They have a positive effect on the intestines, improve digestion, cleansing the body of toxins. Contain a lot of calcium.
All vegetables and fruits, with the exception of legumes, are required.
Unsweetened compotes, mineral water, herbal teas - are useful for the stomach and intestines. Green tea has a powerful antioxidant effect, improving metabolism, healing the skin.
Flaxseed and linseed oil help fight the excessive formation of cholesterol, normalize the production of sebum. They can be added to cereals, salads. Cooking in linseed oil is not allowed.
To summarize. Proper nutrition on a diet for acne and bad skin should include foods containing: zinc, selenium, vitamins A, E, group B, fiber and protein.
Part of the listed nutrients can be found in vitamin complexes and taken in pill form as a supplement to the diet.
Weekly Acne Menu
To make it easier for you to switch to proper nutrition, we have compiled for you, taking into account the recommendations of dermatologists, an approximate weekly diet menu for getting rid of acne.
You can replace any dishes or drinks in it, taking into account the recommendations given above.
Breakfast: cottage cheese with fresh fruits or berries and sour cream - 250 g, green or herbal tea, a sandwich on rye bread with cheese and butter.
Lunch: chicken soup with tomatoes, cabbage and rice. Salad of radishes, sour cream, green onions. From drinks - mineral water or herbal tea, you can drink a cup of weak coffee with milk, without sugar.
Dinner: salad of tomatoes, cucumbers and greens with dressing with olive oil and lemon juice. Stewed fish in sour cream sauce with rice garnished. For dessert - a fruit salad of bananas, apples and oranges with yogurt dressing.
Of the drinks - mineral water with lemon and mint, green or black tea with milk. Shu puer is very useful - with a little sugar, salt, milk.
Breakfast: oatmeal with berries in milk, hot toasts with cheese and tomato on rye bread. From drinks - puer or weak coffee with milk.
Lunch: chicken breast baked in foil, a vegetable salad of bell pepper, cherry tomatoes and leaf salad with rye crackers. From drinks - mineral water, kefir or herbal tea.
Dinner: red bean soup with fresh tomatoes and chicken. Seafood salad dressing with olive oil and lemon juice. For sweet - cheesecakes without sugar, with fresh berries and sour cream.
From drinks - tea, fermented baked milk or mineral water.
Breakfast: fermented baked milk, cottage cheese with dried fruits, fruit salad.
Lunch: salmon soup with rice, boiled chicken breast salad with tomatoes, lettuce and fresh cucumber. Cheese toasts. From drinks - herbal tea, ayran, weak black coffee without sugar.
Dinner: steamed beef with mushrooms stewed in sour cream, chicken broth.
From drinks - mineral water with lemon without gas, tea with mint.
Breakfast: kefir pancakes with sour cream, yogurt, coffee with milk is weak.
Lunch: buckwheat porridge with butter and stewed mushrooms, vegetable salad. Of the drinks - mineral water with lemon, mint tea, coffee without milk.
Dinner: vegetable soup without meat, stewed chicken breast, fruit salad.
From drinks: kefir, fermented baked milk or ayran.
Breakfast: cottage cheese with raisins and nuts, yogurt, coffee with milk.
Lunch: toast with cheese and chicken, tomato and cucumber salad, chicken noodle soup. Fruit salad. Of the drinks - herbal tea, ayran, black tea.
Dinner: boiled tongue with rice, fruit salad, yogurt. From drinks - mineral water, milk or kefir.
Breakfast: wheat porridge with berries, yogurt. From drinks - mineral water or herbal tea.
Lunch: boiled or steamed fish with a vegetable side dish, toasts with cheese. Mineral water with lemon, black coffee without sugar.
Dinner: cottage cheese with fresh fruits, buckwheat porridge with chicken baked in foil. Herbal tea or shu puer.
Breakfast: oatmeal with nuts and dried fruits, toasts with cheese. Fermented baked milk or mint tea.
Lunch: chicken soup, vegetable salad, croutons with butter. Coffee with milk or mineral water.
Dinner: fruit salad, cheesecakes with raisins, vegetable salad with liver. Peppermint tea or mineral water.
As a snack, it is best to use fruits, nuts or vegetable salads. It is recommended that you drink at least 2 liters of mineral water per day.
Meat or fish is only steamed or boiled, fried meat should be completely excluded from the diet.
Use olive oil or walnut oil for seasoning. Sunflower oil and margarine are prohibited products.
Do not wait for an instant result immediately after switching to a diet. Dermatologists usually call numbers from 2 to 4 months - this is how much the body needs to rebuild and start the mechanism of normalization of metabolic processes and the removal of toxins.
Sometimes you can afford to reduce the rigidity of the diet by eating a cake or ice cream, but it is better to completely abandon fast food. Failure in a proper nutrition system can completely nullify the results that you will achieve.
Plus - having accustomed yourself to healthy food, tasty, soon you yourself will not want to return to the wrong diet.
Listen to your body, take care of it. A healthy way of eating affects the condition of the skin, the general tone of the body, and immunity.
Starting to monitor your health, you will take a huge step towards a healthy life and good mood. And the absence of acne contributes to this.
By: Dr. Erin Gilbert