Foods that can help to blitz zits
THERE’S still much debate about a possible link between diet and acne, and in this case there doesn’t seem to be a ‘one-size-fits-all’ solution that will help everyone.
However, I think dietary change could be advised as at least one component of treatment. When it comes to acne, there’s a mountain of conflicting evidence promoting supplements and restrictive diets, but I encourage a simple approach in the first instance.
The best evidence for an acne-reducing diet is one that cuts down refined carbohydrates – white bread, pasta and quick-releasing sugars in biscuits and sweets. This could be because they spike insulin levels in the blood, causing hormonal changes leading to spots.
In other studies, skimmed milk and other dairy products appear to share a similar mechanism causing acne. That’s not to say we should remove all dairy from our diets, but it might be something worth trying. Always consult your doctor first.
Vitamin E, zinc, selenium and omega-3 may also help, but rather than popping supplements, I suggest ensuring your diet contains nuts, seeds and good-quality fats from oil and fish, plus a large selection of colourful vegetables.
People who associate acne with greasy skin may baulk at the thought of adding fats into a diet, but as acne is an inflammatory condition, good-quality fats can play an important role.
It’s particularly worth looking at foods such as brazil nuts, pumpkin seeds and legumes like chickpeas and split peas as they contain zinc and selenium. Their higher fibre content also reduces blood sugar spikes that may exacerbate acne.