Acne is one of the most prevalent skin disorders in teenagers and adults, according to the American Academy of Dermatology. Acne can increase levels of stress, social anxiety and depression in certain people. Including almonds in a healthy diet may help to attack two of the root causes of acne.
Acne Nutrition
Acne has several underlying causes. According to a research review published in the April 2010 issue of the "International Journal of Dermatology," many of the causes of acne are influenced by nutrition. Acne is caused by excess levels of oxidation and inflammation in the sebaceous glands of the skin. Both oxidation and inflammation are affected by the foods in your diet. Consuming more healthy fats and slow-digesting foods may aid in acne treatment.
Healthy Fats
The dietary fats in your diet affect your body's levels of inflammation -- a natural immune process that can do harm if it lasts too long. Intake of saturated and trans fats can increase inflammation, while consumption of healthy monounsaturated fats turns down the dial on inflammation. A paper published in the June 2005 "Seminars in Cutaneous Medicine and Surgery" notes that increasing the consumption of monounsaturated fat-rich foods -- including almonds -- can reduce acne symptoms in certain people. Other sources of monounsaturated fats are tuna, salmon, whole grains and olive oil.
Carbohydrates
Replacing fast-digesting carbohydrates in your diet with slower-digesting carbohydrates and healthy protein sources can significantly improve acne symptoms, according to a research study published in the August 2007 "Journal of the American Academy of Dermatology." In this study, adults given a low-carb, protein-rich diet that contained slow-digesting carbohydrates reported 20 percent less acne over the course of the 12-week follow-up period. Almonds are a slow-digesting food and is a good source of dietary protein.
Considerations
Almonds by themselves may not affect your acne. Acne should be treated by a dermatologist. When choosing almonds, opt for those that are free of added sugars and oils. Other changes to consider making to your diet to combat acne include eating an abundance of fresh, colorful vegetables, limiting sugar intake and avoiding dairy products like milk and yogurt.
References
- American Academy of Dermatology: Acne
- "Seminars in Cutaneous Medicine and Surgery"; Implications for the Role of Diet in Acne; L Cordain; June 2005
- "Journal of the American Academy of Dermatology; The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial; RN Smith et al.;
- "International Journal of Dermatology"; Diet and acne: a review of the evidence; E Spencer et al.; March 2009
Member Comments