Acne is a common inflammatory skin disorder, characterized by blackheads, whiteheads, pustules and nodules. The exact cause of acne is still unknown. Topical treatments are rarely enough to eliminate acne permanently, and a nutritious whole foods-based diet can play an important role in the treatment of acne.
Foods to Reduce and Eliminate
According to the Canadian School of Natural Nutrition, or CSNN, consuming saturated fats can encourage inflammation in the body, and the school recommends reducing your intake of foods that are high in such fats. Animal meat, butter, nonskim dairy, fried foods, greasy foods and junk foods are high in saturated fats; CSNN recommends reducing the first three and completely avoiding the latter three food products. In her book "Prescription for Nutritional Healing," Phyllis Balch recommends that you also avoid caffeine, chocolate, hot and spicy foods, margarine, hydrogenated vegetable oils, trans fats, and alcohol.
Avoid Sugar and Refined Carbohydrates
Some dermatologists have started to call acne "skin diabetes" due to a connection they have noted between the consumption of sugar and sugary foods and the exacerbation of acne. Balch says that all forms of sugar impair the immune system and promote the growth of an unhealthy yeast in the body known as candida, both of which contribute to acne. As such, Balch says to eliminate all sugars including brown sugar, white sugar, honey, high fructose corn syrup and maple syrups. CSNN recommends avoiding refined carbohydrates such as white bread, croissants and white rice because these foods are broken down into simple sugars in the body.
Eat a Whole-foods Diet
CSNN recommends eating a whole-foods diet high in water and fiber that emphasizes fresh fruits and vegetables, whole grains and legumes. Balch explains that fiber is important because it helps to keep the colon clean by encouraging regular elimination and helps to absorb and safely expel circulating toxins.
Include Foods Rich in Vitamin A and Beta-carotene
Beta -carotene and vitamin A are two powerful antioxidants and important nutrients for the treatment of inflammatory skin disorders such as acne, CSNN says. Beta-carotene occurs in high amounts in carrots, winter squash, pumpkin, dandelion greens, beet greens, spinach, kale, collards, chard, apricots, peaches, cantaloupe and watercress. Egg yolks, liver and kidney are high in vitamin A.
Consume Foods Rich in Zinc
Zinc is an antibacterial agent that helps to regulate the production of sebum in the skin. Sebum is the fatty substance responsible for clogged pores and acne. Balch recommends eating foods that are high in zinc such as shellfish, soybeans, sunflower seeds and raw nuts.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; Canadian School of Natural Nutrition; Lilieana Stadler Mitrea. M.D., N.D.; 2005
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