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They say you are what you eat, and according to nutritionists, it’s really true: some foods can have a huge effect on your skin.
Do the collagen supplements I’m taking really work? What about that piece of chocolate I eat before bed? Is it the reason for my pimples?
Your gut health (the health of your digestive system) can actually affect your skin.
If you have an imbalance in your gut, it can potentially trigger certain body responses that cause acne, according to poosh.
Your gut health, the health of your digestive system, can actually affect your skin in major ways (stock image)
FEMAIL consulted leading nutritionists Grace Terrell (left) and Amanda Sauceda (right) to find out which are the best foods to combat acne.
‘Just as our intestine has a microbiome, so does our skin, and the foods we eat greatly influence it,’ holistic nutritionist based in Miami. Grace Terrell he told DailyMail.com.
“Bacteria or fungal overgrowth, food sensitivities, and inflammation can cause things like acne, psoriasis, and eczema,” she continued.
“That’s why it’s so important to consider gut health when addressing skin concerns.”
FEMAIL consulted top nutritionists to find out what the best acne-fighting foods really are, and you might have to reconsider your nighttime treatment or morning protein bar.
Foods rich in zinc may have anti-inflammatory properties
According Amanda Saucedaa California-based gut health nutritionist, foods rich in zinc may have some positive benefits for your skin.
“People with acne have been noted to have lower levels of zinc, so adding zinc-rich foods to your diet may be helpful,” Sauceda told DailyMail.com.
Zinc may help reduce the redness and irritation that comes with acne, according to health lineand potentially heal acne scars.
“People with acne have been noted to have lower levels of zinc, so adding zinc-rich foods to your diet may be helpful,” Sauceda told DailyMail.com.
You can get your zinc fix from a wide variety of foods; It is recommended that women take eight milligrams a day, according to the outlet.
“Zinc can be found in seafood (especially oysters) and beef, but also in plant sources such as chickpeas and seeds,” Sauceda told DailyMail.com.
Additionally, potatoes, passion fruit, grapefruit, and corn have some amounts of zinc, so Very good health.
Healthy fats, like omega-3 fatty acids, can help eradicate breakouts
Eating some foods that contain healthy fats, specifically omega-3 fatty acids, can help prevent future flare-ups.
“Foods rich in omega-3s can also help fight inflammation that can come from acne,” Sauceda told DailyMail.com.
It may even work to “regulate the skin’s oil production,” according to aveeno, and reduce the signs of aging.
“Omega-3s can be found in fatty fish like salmon or in chia or flax seeds,” Sauceda said.
If fish isn’t your thing, olive oil and avocados are other foods that contain omega-3s, Terrell told DailyMail.com (file image)
“If you don’t eat these foods often, this may be the time when a supplement can be helpful.”
Chloe WilliamsA registered holistic nutritionist, told Poosh that she has had “significant success” adding omega-3-rich fatty fish to her diet.
She told the outlet that the goal should be to eat fatty fish three times a week.
And, if fish isn’t your thing, olive oil and avocados are other foods that contain omega-3s, Terrell told DailyMail.com.
Fermented foods have the potential to support gut and skin health.
“The gut microbiome is also thought to be linked to skin problems such as acne,” Sauceda explained to DailyMail.com, citing a 2022 study published in National Center for Biotechnology Information.
The study showed that both topical and oral probiotics had anti-inflammatory properties when taken together, among other health benefits.
Chloe Williams, a registered holistic nutritionist, told Poosh that she has had “significant success” adding omega-3-rich fatty fish to the diet.
“Fermented foods (such as yogurt, kefir, kimchi or sauerkraut) may or may not be probiotics, but they have live bacteria that can promote intestinal health and, in turn, possibly skin health,” Sauceda disclosed. .
Williams also recommended kombucha as a gut-healthy fermented food when speaking to Poosh.
Turmeric can help heal acne scars and contains tons of antioxidants.
Turmeric, which is a spice in the same family as ginger, may have some surprising benefits, such as healing acne scars.
Terrell told DailyMail.com that the spice is rich in antioxidants and has anti-inflammatory properties that will help “heal the skin from the inside out.”
You can add the spice to things like soup, chicken, smoothies, rice, and even eggs.
Terrell said turmeric can also work as a topical agent.
You may want to avoid ultra-processed foods if you’re trying to calm your acne, but it’s all about balance.
There are some foods people can try cutting out if they want to calm their acne, Sauceda explained, but it’s not always a magic recipe for everyone.
“Some people like to criticize dairy and while it can be a trigger for some, it’s not a trigger for everyone,” the registered nutritionist told DailyMail.com.
“There is evidence that yogurt and cheese may not have an effect on acne and there could be differences between full-fat dairy and reduced-fat dairy in the development of acne,” he continued, citing a 2018 study published in National Center for Biotechnology Information.
“When you support your body as a whole, your hormones will balance, your gut health will improve, and if you’re consistent, your skin will reflect it,” Terrell told DailyMail.com.
She added that eating foods that have high amounts of refined sugar, along with other ultra-processed foods, can “trigger acne.”
Terrell agreed, explaining to DailyMail.com that taking a look at your diet should be the first place to start if you’re trying to combat acne, but it doesn’t have to be “complicated.”
“Just focus on eating real food, eliminate processed junk food, limit sugar and do your best to manage stress,” she said.
“When you support your body as a whole, your hormones will balance, your gut health will improve, and if you’re consistent, your skin will reflect it.”
Sauceda said the ‘best diet’ to help acne is one that is full of plants and colors.
“You can still have your chocolate as dessert,” Sauceda added.