Acne and Nutrition

Acne occurs when a substance called sebum secreted from the subcutaneous sebaceous glands is secreted excessively and trapped under the skin, and it clogs the pores of the skin. Hormonal reasons and an increase in some bacterial species (propionibacterium acnes) play a role in the formation of acne by increasing the sebum level.

Many scientific studies have shown that nutrition is also associated with acne. Here are nutritional recommendations to get rid of acne or minimize its formation:

  • In obesity and overweight, sebum production increases in the body. Ideal weight should be maintained.

  • Simple sugar, white flour, pastries, sweets, which have a high glycemic index and mix with the blood quickly, increase the sebum level due to their rapid insulin response. whole grain products, vegetables and fruits, legumes should be consumed.

  • Fatty parts of the meat, offal, consumption of large amounts of butter and margarine create acne-prone skin with high saturated fat content. Instead of these foods, foods such as fish, walnuts, avocados, olive oil, which are rich in unsaturated fats, should be preferred.

  • There are studies that milk can increase acne formation. Especially with the consumption of skimmed and low-fat milk, acne formation can be triggered even more. However, the effect of milk on acne formation may vary from person to person. can.

  • Thanks to the epigallocatechin in green tea content, it reduces the formation of oil on the skin surface and has a protective effect on acne formation.

  • Zinc mineral has been shown to reduce the type of bacteria that cause acne. Eggs, oilseeds (almonds, walnuts, hazelnuts) and legumes are foods containing zinc.

  • Vegetables and fruits with prebiotic (feeding beneficial bacteria in the intestine) content such as artichoke, celery, leek, garlic, onion, Jerusalem artichoke, banana, apple, strawberry show a protective effect against the formation of acne.

  • Finally, drinking enough water is also important for skin health and preventing acne formation.

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