Acne results when excess oil glands clog hair follicles, resulting in inflammation that triggers eruptions you know as pimples, whiteheads and blackheads. Typically a scourge of the teenage years, acne can sometimes last well into adulthood. While old diet myths suggested foods like pizza and chocolate caused acne, research indicates otherwise. Certain dietary changes, though, might help combat the inflammatory processes that lead to outbreaks.
Diet and Inflammation
While many factors influence inflammation in the body and you cannot control all unnecessary instances, eating a diet rich in "anti-inflammatory" foods can help. The foods you eat contain substances that can either trigger inflammation in the body or lessen it, making diet a strong ally in the fight against acne.
Eating the Right Fats
Fats play a large role in the inflammatory process because your body uses fat to produce hormones called prostaglandins, which play a key role in the inflammatory process, says the dietitian-created website Dietchannel.com. Certain fats like omega-3 fatty acids produce anti-inflammatory prostaglandins, while omega-6 fatty acids, when eaten in excess, can create inflammatory prostaglandins.
Foods particularly rich in omega-3 fatty acids include fatty fish like salmon, herring, tuna, mackerel and trout, walnuts, flaxseed and hemp seed.
Vegetable oils like corn, safflower and sunflower oil contain a high amount of omega-6 fatty acids --- cook with olive and canola oil instead. Read the labels of most packaged foods, particularly snack foods, as they typically use omega-6 rich oils.
Animal proteins also contain inflammatory fats, and you want to reduce your intake. Make an effort to include more plant-based proteins in your diet such as whole soy, beans, legumes, nuts and seeds.
Antioxidants and Inflammation
Antioxidants protect cells from damage and fight inflammation. Any anti-acne diet should include a rich source of fruits and vegetables across the color spectrum --- they represent the richest and widest variety of antioxidants. Particularly antioxidant-rich foods include berries, peppers and leafy greens.
Dangers of Dairy?
The Harvard School of Public Health conducted a study published in the February 2005 "Journal of the American Academy of Dermatology" that found women who consumed the most milk during their teen years --- at least three servings daily --- were more likely to report they had severe acne during this time. It was especially prevalent in women who drank skim milk. Other dairy items linked to acne were sherbet, cream cheese and breakfast drinks made with milk. It appears the hormones in cow's milk trigger the formation of substances that increase oil production. Dr. William Danby of Dartmouth Medical School, who wrote a commentary on the study, advises anyone with serious acne to avoid dairy.
If you experiment with a dairy-free diet, make sure to get calcium from other sources such as soy milk, orange juice, leafy greens and other foods fortified with it. You might also consider a supplement.
Reducing Sugar and Refined Carbohydrates
Research indicates diet high in refined carbohydrates and sugar might also contribute to acne. High blood sugar leads to the release of excess insulin --- a process that can set off a chain of events that lead to inflammation and increased oil production. Professor Neil Mann and his team at the Royal Melbourne Institute of Technology conducted a study looking at whether consuming carbohydrates with a high glycemic index, or GI, had any effect on acne compared with a diet low in GI foods. The study was published in 2008 in the "American Journal of Clinical Nutrition."
The glycemic index ranks how quickly a food converts to glucose. The study found that teenage boys who ate low GI foods like whole grains, lean proteins, fruits and vegetables had 51 percent fewer pimples after 12 weeks compared with the high-GI group with a diet rich in white flour carbohydrates, processed foods and sugar.
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