Diet to Prevent Acne

Acne, pimples or zits, no matter what you call them, they affect up to 85 percent of adolescents and many adults in the West. Recent studies have shown that the prevalence of acne has been associated with diets that are high in carbohydrates, such as the Western diet. Foods such as dairy products, and a deficiency in certain vitamins and minerals, have also been linked with causing acne. Food and nutrition has been associated with the development of acne, but for many people, it is still a trial-and-error process as everyone's body is different and reacts differently to certain foods.

Acne and Probiotics

In an article from "Gut Pathology" in January 2011, poor dietary choices such as high-fat and sugary foods were shown to increase your intestinal permeability and result in the loss of bifidobacteria, your natural gut bacteria that protects the intestinal barrier. If this happens, endotoxins can enter through your intestines to cause inflammation and oxidative stress and lead to the formation of acne. Oral probiotics have been studied to regulate the release of inflammatory cytokines within the skin and be of potential benefit in treating acne. Replenishing your body with pre- and probiotics from simple foods like yogurt and kefir can influence a systemic effect on the degree of acne by inflammation, oxidative stress, glycemic control, tissue lipid levels and harmful bacteria.

Acne and Zinc

Zinc has been associated with decreasing the inflammatory lesions of acne-prone individuals. A 2010 study published in "Dermatology Therapy" suggests a supplement high in zinc for patients who suffer from acne. Seventy-nine percent of those patients had significant improvements in their acne in as little as eight weeks. According to the National Institutes of Health, the daily recommended intake for adolescents is 5 to 8 mg and for adults is 8 to 11 mg. Zinc is present in many foods, such as oysters, meat, poultry, beans and some nuts. A 1/2 cup of baked beans has about 1.6 mg of zinc, whereas six medium oysters can have about 77 mg of zinc.

Antioxidants and Acne

According to an article from "Lipids in Health and Disease" in 2010, the release of inflammatory chemicals is one of the first events that starts the progression of acne and oxidative stress on your body, and also allows bacteria to grow on the skin. Researchers have found that in patients with acne, the blood antioxidant enzyme activity was significantly lower compared to those without acne. Ingesting foods high in antioxidants such as vitamin C can reduce oxidation by up to 40 percent. Fruits and vegetables contain sources of vitamin C, with higher levels in green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens. Drinking green tea, which has antioxidants such as catechins, can also help prevent acne progression on the skin.

Acne, Dairy and High Glycemic Foods

A 2009 study from "Experimental Dermatology" suggests that milk and whey protein-based products contribute to the elevation of insulin after you eat, stimulating the release of a growth hormone. This hormone activates your sebaceous gland to produce more lipids, causing inflammation of follicles in the skin. Eating foods high in glycemic load, which causes a relatively higher spike in blood sugar, is also associated with causing acne, as these foods have a similar effect with stimulating insulin-like growth hormone. Keeping foods such as white bread, white rice, potatoes, doughnuts and overly ripened fruits at a low in your diet and increasing your water intake may be helpful with preventing future acne breakouts.