Most of us have heard that food affects our skin condition. Although researchers are still discussing about this phenomenon, very often we can see real example when diet helped to get rid of skin problems. Acne can occur for different reasons: puberty, hormonal changes during pregnancy, contraceptive pills, heredity, certain medications, cosmetics, etc.
Using the results of various studies, dermatologists and nutritionists have made a list of products which should be avoided and vitamins which should be used by people suffering from acne. Here are some tips:
• During the day you should eat at least 20-30 grams of fiber which helps to cleanse intestines and eliminates toxins.
• Try to use low-fat foods as fat can increase hormone levels and this leads to breaking out.
• Avoid nuts and their products.
• Reduce the amount of salt.
• Avoid milk and dairy products.
• Avoid highly processed carbohydrates: sweets, fried food, etc.
The most important vitamins for people suffering from acne:
• Vitamin A
• Vitamin E
• Vitamin B6
• Selenium
• Zinc
• Omega-3 fatty acids
• Chromium
Many of us know that if you have acne prone skin, you should avoid carbohydrates. However, not all carbohydrates are bad. Some of them are digested much slower so sugar level in your blood is increased little by little. Researchers have created glycemic index (GI) which helps to assess the influence of food to blood suger levels after eating.
Foods with high glycemic index are white bread, white rice, potatoes, beer, corn products and some products that contain refined sugar. Foods with lower glycemic index: full grain bread and pasta, brown rice, sweet potatoes, green peas, most of fruits, yogurt. Products with the lowest or no glycemic index: rye grain, some nuts, legumes (black beans, lentils), green vegetables, apricots and cherries.