Nutritionists reveal the best FOODS to eat if you want to eradicate acne and get glowing skin

Release time：2024-05-21 23:55:04 Source：International Impression news portal

They say you are what you eat, and according to nutritionists, it's really true - some foods can have a huge effect on your skin.

Are the collagen supplements I'm taking really working? What about that piece of chocolate I'm eating before bed? Is it the reason for my pimples?

Your gut health - the health of your digestive system - can actually impact your skin. 

If you have an imbalance within the gut, it can potentially trigger certain bodily responses that cause acne, according to Poosh.

Your gut health - the health of your digestive system - can actually affect your skin in a major way (stock image)

FEMAIL consulted top nutritionists Grace Terrell (left) and Amanda Sauceda (right) to find out what the best foods to combat acne are

'Just like our gut has a microbiome, so does our skin, and the foods we eat greatly influence it,' Miami-based holistic nutritionist Grace Terrell told DailyMail.com.

'Bacterial or yeast overgrowths, food sensitivities, and inflammation can cause things like acne, psoriasis, and eczema,' she continued.

'That's why it's so important to look at gut health when addressing skin issues.'

FEMAIL consulted top nutritionists to find out what are really the best foods to eat to combat acne, and it just might have you reconsidering your nightly treat or morning protein bar.

Foods that are high in zinc can have anti-inflammatory properties

According to Amanda Sauceda, a California-based gut health nutritionist, foods that are rich in zinc can have some positive benefits for the skin.

'It has been observed that people with acne have lower levels of zinc so adding zinc rich foods to your diet may be helpful,' Sauceda told DailyMail.com. 

Zinc can aid in reducing redness and irritation that come with acne, according to Healthline, and potentially heal acne scarring. 

'It has been observed that people with acne have lower levels of zinc so adding zinc rich foods to your diet may be helpful,' Sauceda told DailyMail.com

You can get your serving of zinc through a wide variety of foods - it is recommended that women get eight milligrams per day, according to the outlet. 

'You can find zinc in seafood (especially oysters) and beef but also plant-based sources like chickpeas and seeds,' Sauceda explained to DailyMail.com. 

In addition, potatoes, passionfruit, grapefruit and corn have some amounts of zinc, per VeryWell Health.

Healthy fats, like omega-3 fatty acids, can help eradicate breakouts

Getting in some foods that contain healthy fats, specifically omega-3 fatty acids, can aid in preventing future breakouts.

'Foods rich in omega-3s can also be supportive to help fight inflammation that can come from acne,' Sauceda told DailyMail.com. 

It can even work to 'regulate the skin's oil production,' per Aveeno, and reduce signs of aging. 

'You can find omega-3s in fatty fish like salmon or in chia or flax seeds,' Sauceda said. 

If fish isn't your thing, olive oil and avocadoes are other foods that contain omega-3s, Terrell told DailyMail.com (stock image)

'If you don't eat these foods often, this may be a time where a supplement can be helpful.'

Chloe Williams, a registered holistic nutritionist, told Poosh that she's seen 'significant success' with adding fatty fish rich in omega-3 to her diet. 

She told the outlet that you should have a goal of eating fatty fish three times per week. 

And, if fish isn't your thing, olive oil and avocadoes are other foods that contain omega-3s, Terrell told DailyMail.com.

Fermented foods have the potential to support both gut and skin health

'The gut microbiome is also thought to be linked to skin concerns like acne,' Sauceda explained to DailyMail.com, citing a 2022 study published in the National Center for Biotechnology Information.

The study showed that both topical and oral probiotics had anti-inflammatory properties when taken together, among other health benefits. 

Chloe Williams, a registered holistic nutritionist, told Poosh that she's seen 'significant success' with adding in fatty fish rich in omega-3 to the diet

'Fermented foods (like yogurt, kefir, kimchi, or sauerkraut) may or may not be probiotic but they do have live bacteria that can be supportive of your gut health and in turn possibly skin health,' Sauceda divulged.

Williams also recommended kombucha as a gut-healthy, fermented food when speaking to Poosh.

Tumeric can aid in healing acne scarring and contains tons of antioxidants 

Tumeric, which is a spice in the same family as ginger, can have some surprising benefits, like healing acne scars.

Terrell told DailyMail.com that the spice is rich in both antioxidants and has anti-inflammatory properties that will help to 'heal your skin from the inside out.' 

You can add the spice to things like soup, chicken, smoothies, rice, and even eggs. 

Terrell said that turmeric can also work as a topical agent. 

You may want to avoid ultra-processed foods if you're trying to calm down your acne - but it's all about balance

There are some foods that people can try to cut down on if they are trying to calm down acne, Sauceda explained - but it's not always a magic recipe for everyone. 

'Some people like to call out dairy and while it can be a trigger for some, it isn't for everyone,' the registered nutritionist told DailyMail.com.

'There is evidence that yogurt and cheese may not have an effect on acne and there could be differences with whole fat dairy vs reduced fat dairy on acne development,' she continued, citing a 2018 study published in the National Center for Biotechnology Information. 

'When you support your body as a whole, your hormones will balance, your gut health will improve, and if you're consistent your skin will reflect that,' Terrell told DailyMail.com

She added that eating foods that have high quantities of refined sugar, along with other ultra processed foods, can 'trigger acne.'  

Terrell agreed, explaining to DailyMail.com that taking a look at your diet should be the first place you start if you're trying to combat acne - but it doesn't have to be 'complicated.'

'Just focus on eating real food, cut out the processed junk, limit sugar, and do your best to manage stress,' she said.

'When you support your body as a whole, your hormones will balance, your gut health will improve, and if you're consistent your skin will reflect that.'

Sauceda said that the 'best diet' to help acne is one that's full of plants and colors.  

'You can still have your chocolate as a dessert,' Sauceda added. 

• 2 Things a Holistic Nutritionist Swears By for Clearing Up Acne - Poosh
• Update Your Browser | Facebook
• Gut Health Nutritionist – Amanda Sauceda – Long Beach, California
• Zinc for Acne: Cystic, Scars, OTC Products, and More
• 10-Plus Foods High in Zinc: Veggies, Protein, Fruits, Seeds
• Update Your Browser | Facebook
• 6 Facts Omega-3 Benefits For Skin | SkinMindBalance
• Acne, Microbiome, and Probiotics: The Gut–Skin Axis - PMC
• Dairy intake and acne development: A meta-analysis of observational studies - PubMed

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