Being in my early twenties and suffering from acne (now hormonal) for a solid decade and trying almost everything on the market, I lost all hope in diminishing it. The only thing that made the most difference is the one that is the hardest - the acne diet. Clean eating really changed my skin for the better. While it is far from perfect, in combination with a skincare routine I learned how to control it for the most part (the uncontrollable are stress and PMS lol).
Sharing is caring so I would like to share some tips on what foods to eat that helped me. It is based on a research that I've read and tried to implement it. Link to the research is here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884775/).
- FIBER RICH FOODS - the more fiber in your diet the better. Try to consume oats on a daily basis (my favorites are oatmeal, granola/granola bars, breads (example banana bread) and cakes with oat flour. Need to add that homemade are the best (less refined). Also, lentils, beans and barley are fantastic and protein rich. As for fruits and vegetables the best fiber packed are apples, raspberries, bananas, broccoli and peas.
- OMEGA 3 RICH FOODS - such as eggs (boiled, scrambled with spinach etc.), fish. The biggest difference occurred when I consumed leafy greens every other day, such as spinach, kale (kale powder is one alternative) and Swiss chard, which is more beloved in my country.
- VITAMIN A RICH FOODS - carrots became my ultimate snack (for example with hummus) and I included it with every dish that needed to saute an onion (they are great too!). Sweet potatoes are a bit rare where I live but i try to include it as much as I can. Avocados are on top of my pyramid, seriously cannot get enough of them! Tomatoes and cucumbers are just in season and full of antioxidants and in my diet sometimes even twice a day (sprinkle with some salt and pepper and I am set for life.
- ZINC RICH FOODS - turns out that many acne sufferers are deficient in zinc. Of course you can try supplements but I go the natural route eating chickpeas, beans, mushrooms etc.
- SELENUIM RICH FOODS - the same story as zinc, one superfood I discovered is Brazilian nuts that are suuuper packed with selenium and only one/two a day are enough daily.
- SEEDS/NUTS - sunflower and pumpkin seeds are my daily snack, with of course almonds and hazelnuts.
- CHIA SEEDS - everywhere and anywhere, in granola, chia pudding, oatmeals, you name it I've done it.
- GREEN TEA/MATCHA - in combo with honey it reduces sebum production.
- INCREASED WATER INTAKE - it is so over said, but truly it helps to detox. Eating high water content fruits and veggies such as watermelon also helps.
- WHOLE GRAINS - brown rice is a perfect side dish with some vegetables, buckwheat flour is amazing for healthy pancakes, breads and cakes.
Of course any other vegetables, fruits and grains are surely good for you, but these are the ones which are the most helpful for acne.
In my next post, I will talk about what foods I avoid in order to prevent acne so stay tuned!
In my next post, I will talk about what foods I avoid in order to prevent acne so stay tuned!
Feel free to comment and share your thoughts and questions!
Thank you for reading and enjoy your day!
Iz
Thank you for reading and enjoy your day!
Iz
0 Yorumlar