To help control oily skin, the diet should be rich in nutrients such as vitamins A, C and E, which are powerful antioxidants and also act by balancing the production of sebum by the sebaceous glands.
These nutrients are present in foods such as carrots, orange and papaya, but you also need to remove foods that are bad for the skin, such as chocolate and white flour.
What to eat
Vitamin A
Vitamin A is an essential nutrient to maintain the health of the skin, nails and hair, being the main nutrient in the prevention of acne. It is present in orange and yellow foods such as carrots, papaya, mango, tomato, 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, meats, peanuts and almonds.
Vitamins C and E
They are powerful antioxidants that slow the aging of the skin and accelerate healing, being present in foods like orange, pineapple, tangerine, lemon, avocado, walnuts, egg.
Whole Grains
Because they have a low glycemic index, whole grains such as brown rice, brown bread and whole noodles help control blood sugar levels, which favors less production of hormones that stimulate the production of oil on the skin.
Omega 3
Omega-3 is a fat being anti-inflammatory that is present in foods like chia, flaxseed, sardines, tuna, salmon, nuts, olive oil and avocado, helping in the healing of acne and in preventing the emergence of new inflammations in the skin.
What Not to Eat
The 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;
- White flour : white bread, cakes, biscuits, bakery products;
- Refined vegetable oils, such as soybean, corn and sunflower oil;
- Milk and derivatives, especially the skimmed ones, since they stimulate the increase and aggravation of the acne;
- Foods rich in iodine, such as seafood, sea fish and beer.
Foods rich in flour and sugar should be avoided because they are usually foods with a high glycemic index, which stimulates the production of hormones like insulin and IGF-1, which increase skin oiliness and stimulate weight gain. See a complete table with the glycemic index of foods.
To have beautiful skin, many also need to do cosmetic procedures and use of products for the skin, so know what treatments are suitable for each type of acne.
