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Your guide to zit-free skin

You may be a die-hard rain lover, but it also brings along humidity with it that could trigger zits and pimples.

health and fitness Updated: Jul 28, 2012 01:23 IST
Charu Sharma

You may be a die-hard rain lover, but it also brings along humidity with it that could trigger zits and pimples. Experts say that what you eat can play a major role in keeping your face clean, if you have acne-prone skin. Integrate these five food products in your diet for healthy, vibrant and glowing skin.

1 Whole grains: Whole grains are rich in vitamins, minerals and fiber. “They also help in maintaining hormonal balance and thus reduce acne. Eat whole wheat, millet, oats and brown rice on a regular basis for a clearer skin,” says Shikha Taneja, beauty expert.

2 Zinc-rich food: The acne fighting properties of zinc are believed to result from its ability to reduce inflammation and kill bacteria associated with acne. “Valuable amounts of zinc can be found in oysters, chicken, crab, lobster, baked beans and fortified breakfast cereals,” says Dr Varun Katyal, dermatologist at The Skin Centre.

3 Lots of fibre: Fibre plays a vital role in getting rid of body toxins. “Eat cereals and fiber-rich fruit and vegetables such as blueberries and grapefruit to detoxify body and clear your skin,” says Dr Shikha Sharma, wellness consultant.

4 Vitamin A: Vitamin A found in fruits and vegetables, known as carotenoids, may be benificial for people with acne-prone skin. “Rich sources of carotenoids include carrots, spinach, papaya and tomato juice,” says Dr Katyal.

5 High antioxidant levels: Antioxidants play a pivotal role in preventing acne. “Blueberries, grapes, pomegranates and green tea are great sources of it, so eat them regularly,” says Dr Karuna Malhotra, cosmetologist.

A SMART GIRL’S DIET FOR PIMPLE-FREE SKIN

Studies show that eating yogurt — a rich source of probiotics or healthy bacteria — helps boost your immune system and prevent acne. You can also include good fats or Omega-3 fatty acids in your diet as they have anti-inflammatory properties. They are found in flax seed, chia seed, walnuts, almonds and krill oil.

F00D THAT YOU MUST AVOID

Too much sugar

Sugar is the enemy for those with acne-prone skin. “It leads to inflammation at the cellular level and triggers acne,” says Taneja. So, keep a check on your sugar intake.

Excessive caffeine
Cutting down your intake of sodas, coffee and black tea is very important. “Caffeine ups the production of adrenaline, resulting in stress that leads to acne,” says Sharma.

Processed foods

Malhotra says, “They are generally high in saturated fat and transfats, and can lead to an increase in sebum production, triggering acne.”

Dairy products
Milk is a major culprit too. “Dairy products already have hormones, so taking them can trigger hormonal imbalance resulting in acne,” adds Taneja.

High iodine content

“Too much iodine can cause irritation in the pores and lead to flare-ups. In addition to milk and fast food, significant dietary sources of iodine include sea vegetables, egg yolks, seafood, cured meats,” says Dr Katyal.