Acne (more commonly known as pimples, whiteheads and blackheads) usually occurs when skin pores get clogged with dirt, bacteria and oil. Hormonal changes in the body is one of the biggest reasons for acne. It affects both boys and girls and is common among teenagers going through puberty and young adults. Stress and genes (family history) can also contribute to acne among adolescents and adults.

A disciplined skin-care regime that includes diligent makeup removal every night, using cleansers and applying purifying toners help to reduce and control acne to some extent. However, we all know that great looking skin is also a result of what we eat and drink. We can safely say that skin is the first indicator of a good or bad diet. If your skin looks fresh, glowing and free of acne, then you are most likely watching what you eat and drink, in addition to investing in a good skin-care products.

Here are some tips on a healthy diet plan to keep your skin clear and free from acne and pimples

Simply ensuring that you include all the right things in your diet plan for an acne-free skin is not enough. You will also have to reduce or completely eliminate certain kinds of food. 

What to Reduce or Completely Avoid:

Reduce or avoid foods that have higher sugar content (known as foods with simple sugars) like: carbonated drinks, candies, Sugary drinks, sweeteners and sugary syrups, desserts, white rice, white bread and white noodles, pasta, baked cookies and cakes

A higher-than-normal intake of sugar will cause the body to produce a hormone called insulin that helps to control sugar. Studies have shown that excess insulin can also stimulate the oil glands to produce more oil that could in turn cause acne.

Take off deep-fried snacks like chips and French-fries from your list because they will activate the oil or sebaceous glands to produce more oil which could trigger acne.

 

While there is no conclusive evidence that establishes a definite correlation between food items like chocolate,  fast foods and dairy products, some instances have shown that these foods may aggravate acne.

Foods that Help to Keep a Clear Skin:

Water: This miracle drink not only has zero calories and zero sugar, but also helps to flush out body toxins, which in turn helps to reduce pimples and acne. Without drinking enough water, toxins will accumulate that will cause skin pores to get clogged. The general advice is to have at least 8 glasses (or 2 litres of water) per day. The European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That’s about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man.

Eat more complex carb foods like: Whole wheat breads, barley, quinoa, legumes (chickpeas, lentils, beans) and corn

Unlike simple sugars (or simple carb foods), complex carbohydrates not only have a higher fibre content (and therefore take more time to be digested and absorbed in the body), but also have less sugar content than simple carb foods. Less sugar in food helps to reduce acne.

Leafy greens and vegetables that are rich in Vitamin A and C and antioxidants like: Spinach, broccoli, tomatoes, blueberries, pumpkin seeds and fatty fish

Some studies and data suggest that Vitamin A prevents skin pores from blocking, while Vitamin C helps to reduce excess oil.

It’s best to understand the underlying cause of acne. If the acne is due to stress or genetic reasons, then the appropriate treatment should be availed, under medical supervision. If your acne is due to hormones and excessive oil secretion, much of it can be controlled by including more water and foods high in vitamins and complex carbohydrates. At the same time, it is important to exclude sugary and oily foods.

In addition to a good diet, skin hygiene is equally important. A good skin care brand will have products to help clear clogged skin pores, reduce acne/scars while boosting a fresh, glowing skin. Look for skin-care products that are not chemically harsh and paraben-free. The Anti-Acne Facial Kit from Vedaearth, is a 100% natural product to choose from Remember, ultimately good skin care is a result of holistic care – good diet, reduced stress (with activities like yoga and meditation) and good skin care.