What to eat to avoid acne: he althy eating rules, fruits, vegetables, grains, food pyramid to get all the necessary vitamins and minerals

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Everyone wants to look attractive and have clear skin. Unfortunately, achieving such a result is not at all easy. It takes a lot of effort to get rid of acne. Where to start?

Try drinking plenty of pure water. Since it is involved in the metabolism of the body, its use will have a beneficial effect on the condition of your skin.

Causes of rashes

In adolescence, acne is a common occurrence: this is how the body reacts to changes in hormonal levels. But when the time of puberty comes to an end, the skin should return to normal. Unfortunately, this is not the case for all people. Some suffer from skin diseases throughout their lives. And often the point is not that they do not follow the rules of personal hygiene, but in the absence of he althyeating habits. Most do not even think about what to eat so that there is no acne. As a rule, each person is looking for external means of combating rashes. Is this a good solution to the problem?

Cosmetic products can only remove external manifestations, they do not eliminate the causes of skin diseases. You can often hear the phrase: "We are what we eat." And indeed it is. Let's find out how much and what to eat so that there is no acne.

The following are reliable tips on how to stabilize the body. If you apply at least some of them, the result will not be long in coming, and after a few weeks, positive dynamics will be noticeable.

Influence of food

Many people don't even know that their food affects acne. How can what we eat affect our skin? When toxins or excess amounts of fats and simple carbohydrates enter the body, this is immediately reflected on the face. It may acquire a greasy sheen, and rashes may appear on it. If you do not change your eating habits in time, then the skin condition will worsen so much that you will have to seek medical help. So is it worth pushing the situation to the limit?

Is there food for acne? Undoubtedly. First of all, these are vegetables, fruits (in limited quantities), grains and some types of legumes. Let's take a closer look at this issue.

Food pyramid

What will help get rid ofacne on the face? Proper nutrition is the key to solving this problem. Scientists have developed several methods, following which, you can normalize the metabolism in the body. In this article, we'll look at the Mayo Clinic's tips:

1. Carbohydrates (4 － 8 servings per day). First of all, these are cereals, durum wheat pasta, whole grain bread.
2. Proteins (3 － 7 servings per day). Main sources － eggs, legumes, cheese, lean meats, fish, dairy products.
3. Vegetables and fruits (from 3 servings and more). Preferably low sugar.
4. Fat (3 － 5 servings per day). In this case, the portion should be understood as the number of teaspoons. The source of he althy fats for the body are olive, rapeseed, corn, sunflower oil, nuts, avocados.
5. Sweets (no more than 75 kilocalories per day). Sugar is better to replace with honey.

Following the above recommendations, you can independently develop a diet for acne. Nutrition plays a key role in how your skin looks. To improve her condition, whole grain foods should be the basis of your daily diet. Why? Since they contain complex carbohydrates, which do not increase blood sugar and do not provoke the appearance of rashes on the body. More similar products are rich in B vitamins, so their use has a beneficial effect on the condition of the skin.

Plant food

Proper diet for acne includes vegetables in large quantities. Thanks to the highfiber content, they contribute to the removal of harmful substances from the body. Vegetables also help to normalize digestion, promote natural cleansing of the gastrointestinal tract. They contain vitamins and minerals necessary for a person.

As for fruits, they should be eaten in the morning and in limited quantities, as excessive fructose intake can adversely affect metabolic processes in the body. At the same time, fruits contain a huge amount of important vitamins, so you should not exclude them from your diet.

Why should you eat legumes? They contain a lot of vegetable protein, which is so necessary for the proper functioning of the whole organism.

Causes of acne

Let's look at some factors that have a negative impact on the condition of the skin:

• lack of sleep;
• stress;
• overeating;
• malnutrition;
• Sudden changes in ambient temperature.

Many people note that when they do not eat chips, sweets, hot dogs and drink plenty of water, the skin becomes clear and new rashes do not appear. Therefore, it is very important to monitor nutrition for acne on the face. Also, drinking coffee can negatively affect your appearance. This is especially true for freeze-dried, as it contains a huge amount of caffeine, which negatively affects the functioning of the stomach and, as a result, the skin.

Little tricks

What food do you need to cure acne? There is one time-tested recipe:

• oatmeal (2 tablespoons);
• honey (1 teaspoon);
• walnut kernel (1 pc.);
• purified water (100 ml).

It's important not to use instant oatmeal, as it loses some of its beneficial properties when exposed to high temperatures. How to properly prepare a remedy for improving skin condition from these components? It is necessary in advance (preferably in the evening) to pour oatmeal with cold water, add chopped walnut kernel and honey. During the night, the flakes swell and are saturated with honey. In the morning it is necessary to stir the resulting slurry and eat it in 30-50 minutes. before the main meal.

In this case, not only what is important to avoid acne, but also how to do it. It is very important not just to swallow the prepared mixture, but to use it, chewing it thoroughly. It must be remembered that the absorption of nutrients begins in the oral cavity. Within a week, you will notice obvious improvements in the condition of your skin, and after a month, there will be no trace of acne.

Dangerous Products

What foods should be eliminated from your diet to avoid acne? What is strictly prohibited? Let's take a look at some of these products.

First of all, these are smoked meats. As a rule, those that are sold in stores are detrimental to the body. Of course, if you really like such products, then you can find a compromise. For example,use a home smokehouse, choose lean meat (pigeon) or lean fish (pike perch) for this purpose.

The second enemy of he althy skin is mayonnaise. We are talking about a store-bought product, since it contains dyes, emulsifiers and stabilizers along with a large amount of fat. You can make mayonnaise at home, but you should not abuse it either, because excess fat slows down metabolic processes in the body and makes the skin shiny.

Sweets － this is another product that affects the condition of the skin of your face. It is sugar that is a favorable environment for the development of pathological microflora. Unfortunately, many simply cannot live without sweets. Can we say that such people are doomed? Of course not. There are a lot of options for those who have a sweet tooth. They think: “What is there to avoid acne?” The answer is very simple - honey, sweet fruits, wholemeal pastries with honey.

If you can't stop eating sugar completely, then get a brown product. As a rule, a darker color indicates a lower degree of purification, respectively, there are more natural substances in such sugar than in refined sugar.

Pacifiers － good or bad?

Should I use sugar substitutes? Not really. Why? The fact is that they deceive the body, and it ceases to function normally. Many different enzymes are released for the processing of sweets, and since sugar has not entered the body, they have nothing to react with, and they becomeuseless. Subsequently, the hormones necessary for the processing of sugar will cease to be produced, and if you eat even a small amount of this product, then its absorption will be doomed to failure.

Is there an acceptable substitute for sugar? Yes. This is normal fructose. It can be bought at any pharmacy. But it is better to use such a product in the morning, as it contains a lot of fast carbohydrates.

Hot and spicy foods. S alt: benefits and harms

Skin condition can be adversely affected by the temperature of food consumed. If there are very hot dishes, then the walls of the stomach can become inflamed, and as a result, the food will not be processed normally - this will immediately affect the face. For example, rosacea appears precisely because of malfunctions in the digestive organs.

As for spicy food, it is contraindicated for people with problem skin. Although such foods stimulate the body's metabolic processes, they also irritate the lining of the stomach and thus interfere with its normal functioning.

As you know, s alt is necessary to maintain normal water-s alt metabolism in the body, but its excess can be harmful. Since the liquid will linger in the tissues, the removal of toxins and toxins will begin to slow down along with it, and this, in turn, will affect the condition of the skin. It is also very important to add s alt to ready-made dishes, and not during cooking. For example, if you cook porridge with s alt, then vitamin B, which is found in excess in cereals, will be destroyed. Namely, he is responsible for he althy skin.

Doingconclusions

As we learned from this article, acne is not a death sentence, it can be successfully de alt with if you change your eating habits. Eliminate or minimize the consumption of junk food, add more vegetables, cereals to the diet, replace sugar with honey or fructose, drink more water, do not abuse coffee － and your skin will become clear and complexion will improve.