Anti-acne diet

Weight Loss Vacaville CA Health Choices

Acne is a skin problem that causes the formation of bumps on the skin's surface. These bumps can pop-up on any part of the body but mostly on:

  • Face
  • Back
  • Neck
  • Shoulders

This skin problem is triggered by the body's hormonal changes, which means that it mostly happens among teenagers who are going through puberty.

Acne can go away without treatment, but when they start to disappear, some new ones (and even more) forms on the skin's surface. There are serious cases of acne that can be harmful, wherein it can cause emotional distress and even scarring on the skin.

Depending on how severe your acne is in Vacaville, you can choose not to have any forms of treatment, prescription acne medications, or over-the-counter treatment to deal with your acne.

Causes of acne

For you to understand how acne develops, you can also get to know more about your skin. The skin's surface is filled with small holes that are connected to the oil glands, or sebaceous glands, beneath the skin. These tiny holes are known as pores and the oil glands produce an oily liquid called the sebum. The oil glands send out the sebum to the surface of the skin through a thin channel called the follicle.

The oil removes dead skin cells by carrying them through the follicle up to the skin's surface. Some thin hair also grows up through the follicle.

Acne starts to form when the pores are clogged up by excess oil, dead skin cells, and even bacteria. During the puberty phase, the hormones can cause the oil glands to produce excess oil, which increases the risk of acne formation.

There are 3 types of acne which are:

  • Blackheads - A pore that gets clogged up but remains open. It has the appearance of tiny black spots on the surface of the skin.
  • Whiteheads - A pore that gets clogged up and closes but sticks out of the skin. They have a hard, whitish bump appearance.
  • Pimples - A pore whose holes remain open, thus allowing bacteria, oil, and dead skin cells to get under the skin. They appear as red bumps that is filled with white pus.

Does diet affect the sin?

Your diet can affect the appearance and what happens to your skin. There are foods that can raise your blood sugar levels quickly than others.

When your blood sugar spikes, it will cause your body to release hormones called the insulin. Having an excess of insulin in the blood will cause the oil glands to produce more oil, thus increasing your risks of acne.

These are the foods that can cause your insulin levels to spike:

  • Pasta
  • Sugar
  • White bread
  • White rice

Because of these foods' insulin-producing effects, they are classified as "high-glycemic" carbohydrates. This means that they're made of simple sugars.

Chocolate also has the tendency to worsen acne, but not all people are affected by it. There are researchers who studied the connection between the so-called "Western diet" and acne. According to them, this diet is mostly based on:

  • Dairy
  • Saturated fats
  • Trans fats
  • High-glycemic carbohydrates

The research reported by the Journal of Clinical, Cosmetic and Investigational Dermatology said that these foods stimulate the production of hormones that causes excess creation and secretion by the oil glands.

They also reported that the Western diet is linked to greater inflammation, which can also cause acne problems.

What foods can benefit your skin?

If you eat foods that are low-glycemic and made of complex carbohydrates, it can reduce the development of acne on your skin. These are the foods that contains complex carbohydrates:

  • Legumes
  • Whole grain
  • Unprocessed fruits and vegetables

These foods can also be beneficial for the skin because of its ingredients that can reduce inflammation:

  • Antioxidants
  • Zinc
  • Vitamin A and E

You can also consider these skin-friendly food choices:

  • Blueberries
  • Nuts
  • Quinoa
  • Tomatoes
  • Turkey
  • Brown rice
  • Pumpkin seeds
  • Whole-wheat bread
  • Beans, lentils, and peas
  • Spinach (and other dark green and leafy vegetables)
  • Mackerel, salmon, and other types of fatty fish
  • Orange and yellow fruits and vegetables like apricots, carrots, and sweet potatoes

Each body is different, and some people notice that they develop more acne when they eat certain types of foods. You can also try to experiment with your diet, under your doctor's supervision, to see which one works best for you.

Make sure to consider food allergies or sensitivities you may have when you plan out your diet.

Are there studies to backup the claims that these foods are beneficial for the skin?

    • Vitamins A and E - According to the study published by the Journal of Cutaneous and Ocular Toxicology, researchers have found that low levels of vitamin A and E are linked to severe cases of acne. They suggest that increasing the intake of foods containing these vitamins can lessen the severity of their acne. Just make sure to talk to your doctor first before taking vitamin A supplements because this vitamin may permanently damage your major organs.
    • Low-glycemic diets - There are recent studies which suggest that eating a low-glycemic diet can improve and prevent acne formation. If you follow this type of diet and include high-protein foods, not only will it improve acne in men, but can also help with weight loss.
    • Zinc - Eating foods that are rich in zinc can be helpful in preventing and treating acne. Foods that are rich in zinc include the following:
      • Beef
      • Cashews
      • Lentils
      • Quinoa
      • Turkey
      • Pumpkin seeds
      • Seafoods such as crab and oysters

A study published by the BioMed Research International Journal have looked at the links between the levels of zinc in the blood and acne severity. Zinc is important in skin development as well as the regulation of metabolism and hormone levels. Researchers also added that having low levels of zinc can cause some of the more severe cases of acne.

  • Antioxidants and omega-3 fatty acids - Omega-3s are fats found in certain plants and animal-protein sources including eggs and fish. Antioxidants are chemicals that helps in neutralizing the damaging toxins in the body. With these two combined, they can fight off inflammation. Studies support the connection between the high consumption of antioxidants and omega-3s and a decrease in acne. According to the study published by Lipids in Health and Disease, people who took antioxidant and omega-3 supplements daily have reduced their acne and improved their mental health. Since acne can cause emotional distress, antioxidant and omega-3 can benefit anyone suffering from this condition.



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9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm


Vacaville Weight Loss
1490 Alamo Drive Suite A
Vacaville, CA 95687
(707) 452-3377