An efficient acne diet must target multiple factors.
Did you know that certain populations did not historically have acne?
The appearance of acne in some people from Papua New Guinea, Paraguay, Japanese Okinawans, Canadian Inuit, South African Zulus and others, has been attributed to their acceptance of Western diets, that includes processed foods, dairy and refined sugars.
The development of acne can be attributed to factors such as excess sebum production, inflammatory mechanisms, rapid reproduction of C. acnes bacteria and an interrupted exfoliation process due to an excess of keratin, which causes dead skin cells to bind and creating a plug.
Excess sebum production occurs because of increased activity of androgen hormones and IGF-1. (Ref 1) Read our post “Foods for clear skin” to know how to reduce the effect of IGF-1.
An acne diet should therefore be rich in fresh, unprocessed, and nutritious foods.
Such a diet will provide you with essential vitamins and make your gut healthy, which is of the utmost importance as its intestinal microbiota composition has implications in acne pathogenesis.
Low levels of fat-soluble vitamins A and E seem to be linked to severe cases of acne. They could be easily obtained from a varied diet. Plants contain β-carotene, which is converted to vitamin A in the skin. Yellow, red and green leafy vegetables, such as spinach, carrots, sweet potatoes, red peppers; yellow fruit, such as mango, papaya and apricots contain plenty of it.
Vitamin E is exclusively synthesised by plants and is supplied to the body by food. It is found in nuts, seeds, olive oil, wheat germ oil, cereals and cereal product, sunflower oil, safflower oil, soybean oil, etc. (Ref 2).
Acne is sometimes a symptom of zinc deficiency, so an adequate intake of this important mineral helps achieve a clear face. Be sure to include fish and seafood, sunflower, sesame seeds and eggs in your diet (Ref 3).
Food Intolerances can also contribute to acne and other skin issues like eczema. We offer a 1hr free pre-consultation where our expert Nutritional Consultant can assess your skin and offer personalised guidance. Please book your appointment here.