To help control oily skin, the diet must be rich in nutrients such as vitamins A, C and E, which are powerful antioxidants and also work to balance the production of sebum by the sebaceous glands.
These nutrients are present in foods such as carrots, oranges and papaya, but it is also necessary to remove foods that are bad for the skin, such as chocolate and white flour, from the menu.
What to eat
Vitamin A
Vitamin A is an essential nutrient for maintaining the health of skin, nails and hair, being the main nutrient in preventing acne. It is present in orange and yellow foods, such as carrots, papaya, mango, tomatoes, liver and egg yolks. See the complete list of foods rich in vitamin A.
Zinc
A diet low in zinc encourages the appearance of acne, especially acne with pus and a lot of inflammation, making it necessary to increase the consumption of foods such as pumpkin seeds, meat, peanuts and almonds.
Vitamins C and E
They are powerful antioxidants that delay skin aging and accelerate healing, and are present in foods such as oranges, pineapple, tangerines, lemons, avocados, nuts and eggs.
Whole grains
Because they have a low glycemic index, whole grains such as brown rice, wholemeal bread and wholemeal pasta help control blood sugar levels, which favors a lower production of hormones that stimulate the production of oil in the skin.
Omega 3
Omega-3 is an anti-inflammatory fat that is present in foods such as chia, flaxseed, sardines, tuna, salmon, chestnuts, olive oil and avocado, helping to heal acne and prevent the emergence of new inflammations on the skin.
What not to eat
Foods that should be avoided are mainly those rich in sugar, white flour and bad fats, such as:
- Sugar: sweets in general, soft drinks, processed juices, chocolate powder;
- White flour: white bread, cakes, cookies, bakery products;
- Refined vegetable oilssuch as soybean, corn and sunflower oil;
- Milk and derivativesespecially skimmed ones, as they stimulate the increase and worsening of acne;
- Foods rich in iodinesuch as seafood, sea fish and beer.
Foods rich in flour and sugar should be avoided because they are normally foods with a high glycemic index, which stimulates the production of hormones such as insulin and IGF-1, which increase skin oiliness and encourage weight gain. See a complete table with the glycemic index of foods.
To have beautiful skin, many people also need to undergo aesthetic procedures and use skin products, so find out which treatments are suitable for each type of acne.
