If you’re struggling with acne, then you’ve probably been given a lot of information. Dermatologists, Reddit pages, naturalists and women’s magazines – I’ve consulted them all. Maybe you’ve been battling breakouts for years, or maybe they’re a recent development – regardless if the benzoyl peroxide and prescription gels haven’t worked, then it might be time for a different approach. Your skin is a living organ, and a possible reflection of our internal health. If you’re consistently breaking out, then your body is trying to tell you something. A healthy functioning gut can greatly impact your skin, luckily there are a ton of acne fighting foods you can add to your diet.
Don’t be alarmed by the word “fermented” – chances are, you probably already enjoy fermented snacks. Fermented foods are packed with a ton of healthy bacteria to aid your digestive system. These natural probiotics can improve gut health, strengthen your immune system, and fight acne. Pickles, sauerkraut, miso soup, kombucha, and kefir are all fermented. Farmhouse Culture makes pickle flavored probiotic shots you can take daily. If pickles aren’t your thing, Bio K has strawberry, vanilla, and mango flavored soy shots.
There is a strong connection between acne and low levels of zinc. This essential mineral has anti-inflammatory properties and has been proved to reduce oil production. Along with taking zinc supplements, cashews, almonds, shellfish, and chickpeas are a great addition to your diet.
Antioxidants can help lower your risk of infection, improve heart health, and provide your skin with a brighter complexion. Antioxidant foods, as well as topical serums, allow the skin to repair itself at a faster rate. Kale, berries beets, and spinach are all high in antioxidants. Vitamin C supplements stimulate collagen growth to reduce acne scars and prevent wrinkles.
Tumeric is an Indian spice that works to reduce inflammation in the body. The brightly colored seasoning has been used for centuries to fight acne. The antibacterial properties are perfect for reducing breakouts and infections. If you don’t enjoy cooking with turmeric, then try mixing a small amount of the spice with raw apple cider vinegar and manuka honey. This healthy drink is packed with anti-inflammatory, probiotic, and anti-bacterial properties.
Our skin cells are made up of omega 3 and omega 6 essential fatty acids and without a delicate balance between the two, cell membranes cannot properly replicate. However, most Americans don’t include enough omega 3 fatty acids found in oily fish like salmon. There isn’t a ton of proven clinical evidence that omega 3 reduces acne, but it does reduce inflammation and speed up our skin’s turnover rate. These functions are essential for healing your skin. If you’re not a fish eater, then try taking a high-quality daily supplement.
Staying hydrated is ridiculously important for your skin’s health, so you should be drinking enough water every day. There are also some foods that can help you stay hydrated. Cucumbers, watermelon, zucchini, and cantaloupe are great water-heavy snacks. Remember that just because your skin is oily, doesn’t mean it’s hydrated. Often a high production of oil is the result of your skin overcompensating for a lack of moisture and a damaged skin barrier.
Your diet can have a big impact on your overall skin health and these special superfoods can help heal your skin from the inside out. With that being said, don’t feel forced to deprive yourself of occasional cravings or indulgences. Your acne is not always an accurate reflection of your health or how well you take care of yourself. Breakouts do not lessen your beauty or impact your worth.
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