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Acne and Nutrition.

By July 29, 2018No Comments

DID YOU KNOW that Acne is the most common of all skin diseases?

Some figure has it that 80% of all people between the ages of twelve and twenty-four have some type of acne. It is a disorder of the oil glands in the skin. Contrary to some

conventional conceptions, it is a problem suffered not exclusively by teenagers.

Some people are plagued their whole lives with constant outbreaks of acne.

Not so surprisingly, the problem of Acne is deeply connected with nutrition.

In this blog you’ll learn:

  • How and Why does Acne develop?
  • What role does nutrition have to play in Acne breakouts?
  • Foods that are good to prevent Acne
  • Foods that you should avoid to minimise breakout’s.


How and Why does Acne develop?


The hair follicles, or pores, in our skin are connected with oil glands called

sebaceous glands. These glands produce sebum, an oily substance that

lubricates our hair and skin. At the same time, dead skin cells are expelled from

the pore lining while sebum is being distributed to the exterior surface of the


Most of the time the glands produce the right amount of sebum and the pores

are fine. But sometimes when too much sebum is produced, a pore or two may

get clogged up. This plug blocks the pore, preventing the sebum or dead skin

cells from leaving the pore. The situation could further be aggravated by a

build-up of bacteria that live on sebum. This leads to swelling around the pore

and acne is the result. This could happen to anybody, young and old.

Some elements that influence acne development:

(I) Heredity,

(ii) Oily skin or hair,

(iii) An increased production of male hormones at puberty,

(iv) A hormonal imbalance in women (the reason why women with PCOS/PCOD suffer from Acne),

(v) Some prescription medications,

(vi) Cosmetics that contain chemicals and vegetable oil,

(vii) Periods of high stress, and

(viii) Possibly some nutritional deficiencies.


The role that nutrition has to play in Acne breakouts


One thing that can affect your skin is diet. Certain foods raise your blood sugar

more quickly than others. When your blood sugar rises quickly, it causes the

body to release a hormone called insulin. Having excess insulin in your blood

can cause your oil glands to produce more oil, increasing your risks of acne.

Some foods that trigger spikes in insulin include:


-White rice

-White bread


Because of their insulin-producing effects, these are considered “high-

glycaemic” carbohydrates. That means they’re made of simple sugars.

Foods that help your skin:


Eating low-glycaemic foods made of complex carbohydrates may reduce your

risk of developing acne. Complex carbohydrates are found in the following


-Whole grains


-Unprocessed fruits and vegetables


Foods containing the following ingredients are also thought to be beneficial

for the skin because they reduce inflammation:

– Zinc

– Vitamin A and E

– Chemicals called antioxidants


Some skin-friendly food choices include:


-Yellow and orange fruits and vegetables such as carrots, apricots, and sweet



-Spinach and other dark green and leafy vegetables



-Whole-wheat bread

-Brown rice



-Pumpkin seeds

-Beans, peas, and lentils

-Salmon, mackerel, and other kinds of fatty fish



Foods with omega-3 fatty acids: This includes salmon, flax seeds, and

walnuts. Foods with omega-3 fatty acids have been known to give skin an

almost instant glow. These foods can also help reduce inflammation. Adding

flaxseed to a fresh fruit smoothie is another simple way to boost your omega-3s.


Antioxidant filled foods: It’s no surprise that antioxidant foods are great for

your health, but they also give your skin an extra dose of goodness too.

Antioxidant rich foods like cherries, berries, green tea and spinach attack

free radicals in your body that cause skin damage and breakouts. Eating a

handful of berries or a spinach salad is a yummy way to add antioxidants into

your daily food routine.


Foods rich in selenium: Brazil nuts, almonds, onion, garlic, and whole

grains are all sources of selenium, which is also a powerful antioxidant. These

foods help preserves your skin’s elasticity and reduce inflammation. Just eating a

handful of almonds a day is an easy way to up your selenium intake.


Foods rich in vitamin C: Melons, oranges, tomatoes, and strawberries all

boost your immune system and strengthen your cell walls. These foods help

protect your skin from acne scarring and activate healing powers to heal

damaged or irritated skin.


Foods rich in vitamin E: This category includes nuts, soybeans, almonds,

leafy greens and eggs. Vitamin E rich foods also help protect your skin from

scarring. An easy way to get your daily dose is by using olive oil to cook.


Foods high in water content: This means drink water, water and more water!

Keeping your body hydrated is one of the best things you can do for yourself.

And this healthy habit translates to your skin too. Eating foods with high water

content like watermelon and cucumbers, and also parsley will free your

system of toxins as well.


Foods rich in vitamin A: Foods that give your body vitamin A are rich in beta-

carotene, which enhances the benefits of selenium–that powerful antioxidant I

mentioned earlier. Your skin will thank you if you include carrots, bell

peppers, cantaloupes, and sweet potatoes into your daily diet.


Foods high in magnesium: These foods are awesome acne fighters because

magnesium helps to balance out acne-inducing hormones. Try munching on

artichokes, oatmeal, brown rice, and figs to get hormonal acne under control.


Low sodium foods: Foods that are packed with salt not only make your body

bloat up like a balloon, they also wreak havoc on your skin. To avoid pimples

from flaring up, try to limit the amount of processed or prepared foods in your

diet. Substituting canned or frozen vegetables with fresh ones can make a huge

difference. You will also feel so much better if you eat “clean foods” that are

unprocessed and have low sodium.


To sum it up, nutrition plays a BIG role in your daily life. Proper nutrition is not just needed for weight loss but also it has hundreds of other benefits too.

At ParaFit, we focus on whole nutrition and do a proper vitamin and mineral profiling of each customised meal plan that we give out to our clients.

Focus on whole nutrition, stay as close to nature as possible and live healthy.

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