Clear Acne Skin Diet
By Alan Jensen
The saying, "you are what you eat," holds particularly true when attempting to treat acne. While it's true that food does not cause acne; food does have an impact on hormones. When hormones go into overdrive, the skin produces more sebum (oil), which can lead to clogged pores and ultimately, acne break-outs.
A clear skin diet consists of fresh, whole fruits, vegetables and grains. It includes essential fatty acids and protein. A healthy diet can help everyone obtain and maintain good skin, but it's crucial for those who suffer from moderate to severe acne.
Eating a clear skin diet means eliminating processed foods, sugar, wheat, egg yolks, most meat and dairy products, tobacco and alcohol. Butter, caffeine, cheese, chocolate, cocoa, cream, fatty foods, fried foods, spicy foods, margarine, hydrogenated oils and shortenings, soft drinks and foods containing brominated vegetable oils (found in Mountain Dew and Gatorade), are also on the banned list.
So what can you eat? The following foods will help to provide the Recommended Daily Allowance (RDA) of vitamins and minerals. Obtaining a proper balance of these vitamins and minerals helps to prevent acne outbreaks and help clear skin while at the same time helping to speed healing time of acne lesions.
Vitamin A - Good sources of vitamin A include fish oil, orange or yellow vegetables or fruits, cabbage and broccoli.
Niacin (a B vitamin) - Good sources of niacin include yeast, fish (e.g., tuna, salmon), legumes, and seeds.
Riboflavin and pyridoxine (B vitamins) - The best sources of riboflavin include brewer's yeast, almonds, whole grains, wild rice, mushrooms, soybeans, yogurt, broccoli, Brussels sprouts, and spinach.
Vitamin C - Great sources of vitamin C include fruit and fruit juices, peppers, cabbage, potatoes, mustard greens, turnip greens, cabbage, celery, summer squash, garlic, basil, cayenne pepper, and avocados.
Iron - Food sources rich in iron include clams, tofu, shrimp, black beans, chickpeas and skinless chicken breast.
Essential fatty acids - There are two families of essential fatty acids (EFAs): Omega-3 and Omega-6. Omega-9 is necessary, yet "non-essential" because the body can manufacture a modest amount on its own, as long as the other two omegas are present.
Essential fatty acids are one of the most critical aspects of following a clear skin diet. EFAs help make up the skin's structure and are needed to maintain skin surfaces, as well as other major bodily functions.
Good sources of Omega-3 EFAs include flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, some dark leafy green vegetables (kale, mustard greens, spinach, etc.), salmon, mackerel, albacore tuna, anchovies, and avocados.
Good sources of Omega-6 EFAs include flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, raw sunflower seeds, pistachio nuts, olives, olive oil, borage oil, evening primrose oil, black currant seed oil and chicken. Avoid using the refined or hydrogenated versions of these oils.
Omega-9 can be found in olives, extra virgin olive oil, sesame oil, almonds, pecans, cashews and hazelnuts. Experts recommend consuming one to two tablespoons of extra virgin olive oil per day, in order to obtain sufficient oleic acid. However, it's best to consume smaller amounts throughout the day, as opposed to consuming the entire amount in one single dose.
Following a clear skin diet will not only make your skin look great, it will also provide you with more energy, clearer thinking, and may even help you lose weight.
Alan Jensen is recognized as a leading expert on herbal acne products for fast and safe acne treatment. He is a frequent contributor to Acne Treatment. He enjoys spending free time with his family and 3 year old German Shepherd.
Betta Fish Care
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Japanese Tattoo Designs
The saying, "you are what you eat," holds particularly true when attempting to treat acne. While it's true that food does not cause acne; food does have an impact on hormones. When hormones go into overdrive, the skin produces more sebum (oil), which can lead to clogged pores and ultimately, acne break-outs.
A clear skin diet consists of fresh, whole fruits, vegetables and grains. It includes essential fatty acids and protein. A healthy diet can help everyone obtain and maintain good skin, but it's crucial for those who suffer from moderate to severe acne.
Eating a clear skin diet means eliminating processed foods, sugar, wheat, egg yolks, most meat and dairy products, tobacco and alcohol. Butter, caffeine, cheese, chocolate, cocoa, cream, fatty foods, fried foods, spicy foods, margarine, hydrogenated oils and shortenings, soft drinks and foods containing brominated vegetable oils (found in Mountain Dew and Gatorade), are also on the banned list.
So what can you eat? The following foods will help to provide the Recommended Daily Allowance (RDA) of vitamins and minerals. Obtaining a proper balance of these vitamins and minerals helps to prevent acne outbreaks and help clear skin while at the same time helping to speed healing time of acne lesions.
Vitamin A - Good sources of vitamin A include fish oil, orange or yellow vegetables or fruits, cabbage and broccoli.
Niacin (a B vitamin) - Good sources of niacin include yeast, fish (e.g., tuna, salmon), legumes, and seeds.
Riboflavin and pyridoxine (B vitamins) - The best sources of riboflavin include brewer's yeast, almonds, whole grains, wild rice, mushrooms, soybeans, yogurt, broccoli, Brussels sprouts, and spinach.
Vitamin C - Great sources of vitamin C include fruit and fruit juices, peppers, cabbage, potatoes, mustard greens, turnip greens, cabbage, celery, summer squash, garlic, basil, cayenne pepper, and avocados.
Iron - Food sources rich in iron include clams, tofu, shrimp, black beans, chickpeas and skinless chicken breast.
Essential fatty acids - There are two families of essential fatty acids (EFAs): Omega-3 and Omega-6. Omega-9 is necessary, yet "non-essential" because the body can manufacture a modest amount on its own, as long as the other two omegas are present.
Essential fatty acids are one of the most critical aspects of following a clear skin diet. EFAs help make up the skin's structure and are needed to maintain skin surfaces, as well as other major bodily functions.
Good sources of Omega-3 EFAs include flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, some dark leafy green vegetables (kale, mustard greens, spinach, etc.), salmon, mackerel, albacore tuna, anchovies, and avocados.
Good sources of Omega-6 EFAs include flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, raw sunflower seeds, pistachio nuts, olives, olive oil, borage oil, evening primrose oil, black currant seed oil and chicken. Avoid using the refined or hydrogenated versions of these oils.
Omega-9 can be found in olives, extra virgin olive oil, sesame oil, almonds, pecans, cashews and hazelnuts. Experts recommend consuming one to two tablespoons of extra virgin olive oil per day, in order to obtain sufficient oleic acid. However, it's best to consume smaller amounts throughout the day, as opposed to consuming the entire amount in one single dose.
Following a clear skin diet will not only make your skin look great, it will also provide you with more energy, clearer thinking, and may even help you lose weight.
Alan Jensen is recognized as a leading expert on herbal acne products for fast and safe acne treatment. He is a frequent contributor to Acne Treatment. He enjoys spending free time with his family and 3 year old German Shepherd.
Betta Fish Care
Breeding Betta Fish
Discus Fish Care
Keeping Discus Fish
Breeding Discus Fish
Dragon Tattoo Designs
Tribal Tattoo Designs
Japanese Tattoo Designs
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