The Acne Diet: Choosing Foods that Heal Acne
By C. L. Jackson
I'm sure that most of us at one time or another have been told that certain foods can cause acne. I must admit, I have always been a skeptic when hearing that idea...after all, I was eating the food, not wearing it on my face, so how could it cause a problem?? Most people think in terms of avoiding foods that cause acne, rather than eating foods that help heal and get rid of acne. So while the acne-food link may not be as direct as "drink water and get rid of your acne," many studies suggest that by considering the components of food on a smaller scale, we can figure out what our skin best needs to get and remain healthy.
Fats in the diet are often a major target for acne diet campaigners; saturated and trans fatty acids are thought to encourage inflammation in the body and lead to oily skin. It seems fairly intuitive that fats that are bad for the body are bad for the skin too, but what many of us don't know are that some types of fats are absolutely crucial to having healthy acne-free skin. Acne is often caused by the over-production of sebum as a result of high androgen (male hormone) levels in the body. Omega-3, omega-6, and omega-9 essential fatty acids play a large role in regulating those androgen levels, preventing excess sebum in the pores and hair follicles and the consequent acne outbreaks. The Western diet tends to be rich in omega-6 fatty acids, so the main focus should be on reducing those and increasing omega-3's and/or omega-9's.
In addition to essential fatty acids, vitamins and minerals are critical components of a healthy skin care diet. Retinol (vitamin A) is most successful in healing acne in people who are already deficient in this vitamin, although it can also play a part in reducing sebum production. Vitamin-E contributes to healthy skin, through regulating vitamin-A. Thiamine (vitamin B1) is an antioxidant that improves circulation. Deficiencies in riboflavin (B2), Niacinamide (B3) and pyridoxine (B6) are all known to cause acne, and pantothenic acid (B5) is thought to reduce acne indirectly through counteracting the physiological effects of stress. Ascorbic Acid (vitamin C) is another antioxidant that functions in tissue growth and repair, and bioflavanoids (sometimes called vitamin P) can help prevent acne through their antibacterial effects.
Important minerals include zinc, and chromium. Zinc is a micromineral that helps wounds heal and speeds tissue regeneration. A deficiency in zinc can actually increase the production of androgen hormones, leading to oily skin and acne breakouts. Finally, chromium is a trace mineral that has strong ties to one's blood sugar level. Cravings for sugary foods are often linked to chromium deficiencies, which has unfortunate effects on one's skin. People with the highest incidence of severe acne generally have very unstable blood sugar; too much sugar and too little chromium to help balance it out. Also, chromium reduces skin infection rates, helping acne heal more quickly and without complications.
Many acne gurus tell you what not to eat in order to get rid of acne. However, research seems to show that, with the exception of acne-causing food allergies, it is more important to focus on what you need to eat in order to maintain healthy skin. If you want to focus on acne control, one of the easiest steps possible is enhancing your diet to ensure that your skin is receiving the necessary nutrients. These nutrients include essential fatty acids, vitamins, and minerals, and are the building blocks for great looking skin!
Author C. L. Jackson wishes the topic of acne was simply an academic interest... but unfortunately that's not the case! You'll find much more information on this topic at the author's website http://www.acne-infosource.info/acne-control.php.