With a healthy diet, you can curb the development of acne pimples by relieving the inflammation of the skin. You should prefer the following foods in your daily prevention against acne.
As mentioned earlier, foods with a high glycemic index stimulate insulin secretion, which in turn leads to reactions that promote the development of acne. Therefore, replace them with foods with a moderate or low glycemic index, such as whole grains, fruits and vegetables, or legumes.
Omega-3 rich foods inhibit the release of IGF-1, reducing excessive sebum secretion and hyperkeratinization. They also inhibit the synthesis of leukotriene B4 (LTB4), an inflammatory mediator. Therefore, consumption of omega-3 rich foods such as fatty fish (salmon, mackerel, etc.), oilseeds (walnuts, etc.), avocados, flax and walnut oil reduces inflammatory and non-inflammatory acne lesions. According to the recommendations, the intake of omega-3 fatty acids should be between 0.8 and 1.1 g/day.
Zinc is a trace element with anti-inflammatory, antibacterial and wound-healing properties that are very useful against acne prone skin. In fact, it inhibits the growth of the acne-causing bacterium P. acnes and reduces the activity of the sebaceous glands through its anti-androgenic action. About 30 mg of zinc per day is required to benefit from its anti-acne action. So consume foods rich in zinc such as oysters, eggs, whole grains, legumes and oilseeds. Oysters are the foods with the highest zinc content. You should eat four to six oysters a week to really do something about acne, but it costs a lot of money.
Dairy products are rich in leucine and significantly stimulate insulin secretion, which promotes the development of acne. Therefore, replace dairy products with plant-based dairy products (almond milk, oat milk, etc.).