If you suffer from acne, you know that it can affect more than your skin--acne can make you feel self-conscious and can lower your confidence. There are hundreds of pricey products on the market to help treat your acne, but for many, simple changes in diet can do a world of good when it comes to treating breakout-prone skin. A clear-skin diet includes fruits, vegetables, fish, nuts and lots of water, and is low in simple carbohydrates, such as white bread.
Drink Plenty of Water
If you don't drink enough water, your cells retain the little water you consume, stockpiling against dehydration. Dehydration and water retention affects your skin in several ways. First, water helps the kidneys and liver to rid the body of excess hormones and waste. If the kidneys and liver don't have sufficient water to function properly, excess hormones can cause oily skin. Water retention also puts skin cells under pressure and stress, blocking the pores and causing breakouts.
You may think that if you're getting enough fluids, you're getting enough water, but that's not always the case. Some drinks can actually be detrimental to your skin. For example, soda and alcohol can dehydrate you, and because many fruit juices contain a high sugar content, they can do more harm than good.
Avoid Simple Carbohydrates and Sugar
While they are delicious, foods that are high in simple carbohydrates and refined sugar--think candy, white bread, pasta and packaged sweets--are known to cause breakouts. These foods, which trigger high glucose levels (hyperglycemia) and therefore insulin production, can lead to the development of acne. In fact, ridding your diet of refined sugars and carbohydrates is beneficial in a multitude of ways and can benefit your skin on the cellular level, according to Loren Cordain, PhD, a skin-health expert. Replace white sugar and simple carbs with complex carbohydrates (such as wheat products, brown rice and fruit) and natural sweeteners (like honey and agave nectar).
Alternately, foods that are high in fiber help to cleanse the body on a variety of levels, are often low in carbohydrates, and can help you feel full and satisfied. High-fiber foods include prunes, bran cereals, nuts and legumes.
Stock Up on Fruits and Veggies
Eating plenty of fruits and vegetables can help your skin in a multitude of ways. Fruits and vegetables are often high in fiber and complex carbohydrates, as well as water. As mentioned, each of these elements can help your skin become--and stay--clear. While you usually can't go wrong with fruits and vegetables, some are better than others when it comes to clearing up acne.
Apples are a great option if you're trying to clear your skin; opt for organic varieties, and be sure to eat the skin along with the fruit, which contains the majority of the food's nutrients. Fruits that are high in vitamin C (namely, citrus fruits such as oranges, lemons and grapefruits) help to maintain a healthy immune system and cleanse the body, including the skin. Also add high-fiber fruits and vegetables to your diet (prunes, avocados and pears, to name a few) and dark, leafy greens, such as spinach and kale.
Know Which Fats Are Healthy
You've probably heard that fried food is bad for your skin, and frankly, fried food isn't really beneficial to any part of your body (save your taste buds, of course). If you're filling up on fried foods, you're likely skipping the aforementioned fruits, vegetables and complex carbohydrates, opting instead for simple carbs, sugar and salt--none of which will do you any favors in the skin department.
However, if you want to keep your skin healthy, it's important to know which fats are healthy. According to Ann Yelmokas McDermott, PhD, a nutritionist at Tufts University in Boston, essential fatty acids keep cell membranes strong, firm and healthy, and cells are therefore able to better retain water. This leads to healthy, beautiful skin. Foods containing essential fatty acids (EFAs) include fish, beans and nuts, particularly walnuts.
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