To help control oily skin, the diet must be rich in nutrients such as vitamins A, C and E, which are powerful antioxidants and which also act to balance sebum production by the sebaceous glands.
These nutrients are present in foods like carrots, oranges and papayas, but it is also necessary to remove foods that are bad for the skin, such as chocolate and white flour, from the menu.
What to eat
Vitamin A
Vitamin A is an essential nutrient for maintaining the health of the skin, nails and hair, being the main nutrient in preventing acne. It is present in orange and yellow foods, such as carrots, papayas, mangoes, tomatoes, liver and egg yolk. See the full list of foods rich in vitamin A.
Zinc
A diet low in zinc stimulates the appearance of acne, especially acne with pus and a lot of inflammation, and it is necessary to increase the consumption of foods such as pumpkin seeds, meat, peanuts and almonds.
Vitamins C and E
They are powerful antioxidants that delay skin aging and accelerate healing, being present in foods such as orange, pineapple, mandarin, lemon, avocado, nuts, egg.
Whole grains
Because they have a low glycemic index, whole grains such as brown rice, brown bread and whole pasta help to control blood sugar levels, which favors less production of hormones that stimulate the production of oil in the skin.
Omega 3
Omega-3 is an anti-inflammatory fat that is present in foods such as chia, flaxseed, sardines, tuna, salmon, nuts, olive oil and avocado, helping to heal acne and prevent the appearance of new inflammations on the skin.
What not to eat
Foods that should be avoided are mainly those rich in sugar, white flour and bad fats, such as:
- Sugar: sweets in general, soft drinks, industrialized juices, powdered chocolate powder; White flour: white bread, cakes, cookies, bakery products; Refined vegetable oils, such as soybean oil, corn and sunflower; Milk and dairy products, especially skim, as they stimulate the increase and worsening of acne; Foods rich in iodine, such as seafood, sea fish and beer.
Foods rich in flour and sugar should be avoided because they are normally foods with a high glycemic index, which stimulates the production of hormones such as insulin and IGF-1, which increase skin oiliness and stimulate weight gain. See a complete table with the glycemic index of foods.
In order to have beautiful skin, many also require cosmetic procedures and the use of skin care products, so find out which treatments are appropriate for each type of acne.
