The link between the foods we eat and an acne breakout has yet to be scientifically proven. Much of what we hear is from personal cases or theory, such as the belief that eating chocolate will cause acne. However, we do know that “the skin is a reflection of your total body health,” says Karcher, who is a spokeswoman for the American Academy of Dermatology. A nutritious diet maintains our healthy on the inside, and that will only help keep our outward skin appearance looking healthy too.
There is, in fact, emerging evidence and clinical research that supports 4 essential diet tips for acne-free skin. The research suggests that eating a relatively low-glycemic diet that is rich in colorful fruits and vegetables and omega-3 fats and to perhaps supplement with 30mg of zinc gluconate per day is the magic recipe for clearer skin. Here is the breakdown of why these are recommended:
- Low-Glycemic Diet:
Eating lots of high glycemic foods (such as sugar, white bread, white potatoes, white rice) causes elevated insulin, or blood sugar, levels. This can create hormone and insulin imbalances, which in turn causes increased oil production in the skin that contributes to acne. - Fruits and Veggies:
Stick to brightly colored fruits and veggies. They are low-sodium foods that will help you maintain a balanced blood sugar level. Fruits and veggies contain many essential nutrients that keep your skin healthy. These foods are also likely to contain Vitamin C and Vitamin E that both help the skin heal from acne scarring. - Omega-3 Fats:
Omega-3 fatty acids exist in fish, grass fed meat, seeds such as flax seeds and chia seeds, and various other foods. Omega-3 fats have been shown to reduce inflammatory production in the body. Since acne is considered an inflammatory skin condition, it makes since that Omega-3’s could help. - Zinc:
This supplement provides the most evidence for support in fighting acne. Up to 6% of our body’s supply of zinc resides in our skin. Zinc works by maintaining skin integrity, reducing inflammation, promoting wound healing, reducing skin oil production and even killing acne bacteria.
Again, the concrete and proven evidence on the link between diet and acne is simply not there yet. However, if you can implement some of the emerging research results into your daily diet, you are very likely to see improvement in your skin. Olansky Dermatology Associates has board certified dermatologists who are dedicated to helping you fight acne effectively, whether through diet, medicine or laser therapy treatments. You deserve to have healthy, clear skin for life!
