The diet to eliminate pimples should include foods rich in fiber, such as lettuce, pears, carrots, beans, rolled oats and brown rice, as well as foods rich in omega-3, zinc and vitamins A, C and E, as they have properties antioxidants and anti-inflammatory agents that help maintain skin health.
Furthermore, foods rich in refined sugars and saturated fats should be avoided, as these foods promote skin inflammation, sebum production and the appearance of pimples.
In addition to changes in diet, it is also important to practice physical activity regularly, as it helps control blood sugar, the body’s hormonal production and reduce skin oil, improving and preventing the formation of acne.
Foods that cause pimples
Foods that cause pimples are:
- Foods rich in sugar, such as cakes, cookies and desserts;
- Foods low in fiber, such as white rice, bread, skinless potatoes and wheat flour;
- Leite skimmed, semi-skimmed or wholemeal and their derivatives, such as cheeses and yogurts with sugar;
- Foods rich in saturated fatsuch as fatty meats, fried foods in general, sausages, ready-to-eat foods, nuggets, pizzas, frozen lasagna, sauces, butter and margarine;
- Chocolate.
In the case of carbohydrates, excessive consumption of sugars, milk and its derivatives or carbohydrates with a low fiber content, favors an increase in blood sugar, resulting in an increase in insulin, which promotes a lack of control in androgen levels in the body and the sex hormone binding globulin, increasing sebum production.
Furthermore, the steroid compounds present in milk (androgens) contribute to increased skin oiliness and, consequently, the development of bacteria in hair follicles.
In the case of foods rich in fat, there is also, as a consequence, a greater production of sebum by the sebaceous glands, favoring the appearance of pimples.
What to eat to eliminate pimples
Foods that should be included in your daily diet to prevent or eliminate pimples are:
1. Fiber-rich foods
Foods rich in fiber help regulate blood sugar, as they are related to increased levels of androgens and other factors in the body that increase the quantity and severity of acne.
Main foods: brown rice, whole wheat pasta, whole wheat bread, quinoa, rolled oats, wheat bran, oat bran, rye flour, whole grain crackers, seeds (chia, pumpkin and sunflower), lentils, beans, grain chickpeas, soybeans, nuts, fruits and vegetables in general. Check out a list of foods rich in fiber.
2. Omega 3 and good fats
Omega 3, especially DHA, is a type of monounsaturated fat that forms part of skin cells and is responsible for the health of the cell membrane, keeping the skin healthy, hydrated and supple. In addition, it also has anti-inflammatory properties that help reduce skin inflammation and improve acne-caused lesions.
In addition to omega 3, polyunsaturated fats and other monounsaturated fats also have anti-inflammatory properties that help fight acne.
Main foods: sardines, tuna, trout, salmon, linseed oil, flax seeds, olive oil, avocado, nuts and oysters. See a complete list of foods rich in omega-3.
3. Probiotics
Probiotics help maintain the health of the intestinal microbiota, contributing to glucose metabolism and insulin levels, in addition to increasing the production of fatty acids at the intestinal level with anti-inflammatory properties, such as butyrate, helping to improve and prevent the emergence of acne.
Main foods: kombucha, sauerkraut, pickles or kefir in water. Learn more about probiotic foods.
4. Water
Water is essential for the skin to stay hydrated and promote the healing process, so it is recommended to drink between 2 and 2.5 liters of water per day.
5. Foods rich in zinc
Zinc is a mineral with anti-inflammatory and healing properties, which help to speed up the skin’s healing process and prevent blemishes or acne scars from appearing. This mineral can also be recommended in the form of supplements by your doctor to help improve acne.
Main foods: tofu, egg, nuts such as hazelnuts, walnuts, almonds, peanuts, Brazil nuts, cashews, pistachios, and legumes, such as beans. Furthermore, it can also be found in chicken, turkey and beef, so you must choose leaner cuts and eat less visible fat.
6. Foods rich in vitamin A, C and E
Vitamins A, C and E are powerful antioxidants that help keep skin healthy. Vitamin E promotes the integrity of the skin and improves its firmness, helping to improve its healing. Furthermore, together with vitamin A, it helps regulate skin keratinization, a process that, together with sebaceous hypersecretion, generates acne.
Vitamin C has anti-inflammatory effects on the skin and promotes the healing of wounds caused by acne, in addition to preventing skin hyperpigmentation.
Foods with vitamin A: carrot, papaya, spinach, egg yolk, mango.
Foods with vitamin C and E: lemon, orange, broccoli and avocado.
7. Other foods
Vegetable drinks such as almond, hazelnut, oat, coconut and soy milk, for example, can be used to replace milk, as it appears to be associated with the increase in pimples.
Menu to combat pimples
The following table provides a 3-day menu option to eliminate pimples and improve your skin:
The vegetables and fruits on this menu are just an example, and can be adapted according to fresh, seasonal local products.
The amount included in the menu varies according to age, gender and physical activity, and whether or not you have any associated illness. Therefore, the ideal is to consult a nutritionist so that a complete assessment can be carried out and a nutritional plan can be indicated according to your needs.
Check out the video below for more tips on what to do to combat pimples:
