You’ve heard an apple a day keeps the doctor away and you are what you eat. There’s truth to these adages, as diet plays a strong role in overall health. As the body’s largest organ, skin can reap positive effects from dietary influences – and that rings true when it comes to enjoying a clear complexion. While acne may be thought of as a teenager’s affliction, the hormonal changes associated with aging can also cause breakouts in mature adults. To manage adult acne through diet, try these proven dietary tips to help clear skin:
Go low glycemic. What does that mean, exactly? High glycemic index foods cause blood sugar to rise rapidly, which triggers the body to produce the hormone insulin. Excess insulin in the blood may cause skin glands to produce more oil, leading to acne. That said, sweets containing refined sugar should be limited, as should refined carbohydrates like white flour (including pastas and breads) and white rice. Instead, satisfy a sweet tooth with fiber-rich fresh fruit, and make sure your carbs are whole grain. A low glycemic index diet has been shown in multiple studies to ease acne, including one published in the Journal of the American Academy of Dermatology.
Take in enough zinc. A link may exist between low zinc levels and severity of acne – as outlined in a study in the BioMed Research International Journal. Zinc plays a role in skin development as well as metabolism and hormone levels. The recommended intake for all adults, including those who suffer from breakouts, is 40 mg daily. You can get zinc naturally through sources like cashews, quinoa, turkey, beef, and lentils.
Get your Vitamin E and Vitamin A. Like zinc, deficiencies in these two are correlated with severe acne, as evidenced in a study found in the Journal of Cutaneous and Ocular Toxicology. These antioxidants play a critical role in all-around skin health, specifically in keeping skin clear. A handful of almonds a day will boost your Vitamin E intake, and for Vitamin A think deep red or orange veggies or leafy greens. Don’t take a Vitamin A supplement without consulting your physician, as too much can cause permanent damage to major organs.
Most of us carefully consider the skincare products we apply topically. By addressing skin concerns through diet as well, you can achieve a more optimal outcome when it comes to clear skin.
Resources:clear skin, healthy eating