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Monday, Oct 14, 2019

Ban those zits: Dietary changes and food habits you should adapt for clear skin

If your skin is prone to acne, a few dietary changes can help you a lot. Beauty experts tell you what to eat and what to skip if you have acne-prone skin.

more-lifestyle Updated: Jul 26, 2017 12:27 IST
Prerna Gauba
Prerna Gauba
Hindustan Times
Acne can be reduced  by making a few dietary changes.
Acne can be reduced by making a few dietary changes.(Getty Images)

If you have been blaming your skincare regime and products for those stubborn acne on your nose and chin, you have missed out an important point. While lack of skincare can lead to breakouts, they also occur due to our dietary choices. You are what you eat, and so eating right is what experts suggest. So ,if you are suffering from acne-prone skin, then opt for these dietary changes and develop these healthy snacking habits.

Avoid carbohydrate rich foods
Studies indicate that carbohydrate rich foods such as bread, bagels and chips often trigger acne. “A diet with a high glycemic index — basically, processed foods like bread and refined grains that are quickly broken down into sugar can have a terrible effect on skin as refined carbs cause your insulin levels to spike, which in turn leads to increased sebum production and clogged pores,” says Dr Geetika Mittal Gupta, beauty expert.

Avoid dairy products
Some dairy products should be struck out on your diet plan. “There are certain foods which increase inflammation, and they ultimately lead to pimples. Milk and cheese can make your case worse,” says beauty expert Ishika Taneja. “Acne can occur because of PCOD, which is caused due to prolactin hormones. Buffaloes and cows are given prolactin injections due to which the milk produced becomes rich in prolactin. So one should opt for almond or coconut milk instead,” says Sonia Narang, wellness expert, Oriflame India.


Cut down on sugar
Sugar causes hormonal fluctuations and is often the cause of acne breakouts. Aerated drinks need to be avoided. They are low on nutrition and high on chemicals and sugar. Let your drink of choice be mint-infused water with a dash of lemon or coconut water. Green tea is also an excellent antioxidant, which cleanses the system.

Keep your stomach clean
Stomach problems have a direct connection to acne breakouts. “Intestinal microflora affect inflammations so make sure that probiotics are part of your diet,” says Nelofar Currimbhoy, beauty expert. Have low fat yogurt drinks or whey water which is a natural tonic. It is good for the system and should be made a lifelong habit.

Omega-3 fatty acids
If you have acne prone skin, experts suggest intake of Omega-3 fatty acids. These fatty acids are found in salmon and fish oil supplements.

Antioxidants such as vitamins A, C and E, found in fruits, vegetables, and green tea help in reducing acne. “They have an anti-inflammatory effect on skin. A cup or two of Green tea daily is beneficial,” says Ishika Taneja, beauty expert.

High-fibre diet
A high-fiber diet and food rich in selenium and zinc is also beneficial. Instead of white bread, go for brown bread, which is made from wheat-germ. You should increase intake of fruits and leafy green vegetables in your dietary plan as it helps clean impurities from the body.

Fruits are important
Take 3-5 helpings of fresh fruits and vegetables daily, specially orange and yellow ones such as papaya, pineapple, banana, carrot and oranges. “Beta carotene in them promotes healthy skin,” says Narang.

Oil-based food
Deep-fried foods aggravate acne so cut down the oil content in your food. Oats in your morning meal help in absorbing excess oil in the system and also clear the stomach.

First Published: Jul 26, 2017 12:27 IST

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