Healthy Diet for Acne
It is very important that you eat healthy and follow a diet which is rich in low-glycemic food. We have rustled up a quick guide on what you can eat and what can be passed if you have acne prone skin.
1
Power up on protein
- Lean meat is good and should be included in diet atleast 3-4 times a week. Fish is another good option to include in your diet 2-3 times a week.
- Include eggs as a part of the diet.
- If you are a vegetarian, include three servings of low fat dairy products daily
2
Low glycemic index food is the way to go
- Start your day with a wholegrain, high fibre breakfast. Think oats, porridge, muesli to start your day
- Choose wholegrain options instead of refined foods like whole-wheat pasta over refined pasta, multigrain flour (whole wheat flour, oats, soya, jowar, bajra over refined flour.
- Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.
3
Go colourful
- Include 3 servings of fresh red, green, yellow vegetables in the diet.
- Opt for atleast 1-2 servings of fresh whole fruits & seasonal fruits to get the maximum antioxidants from it.
- Add two servings of pulses and legumes in the daily diet - it can be added in salads, consumed as sprouts, dals etc.
4
Choose the right kind of oil
- National Institute of Nutrition recommends use of blends/combination of 2 or more vegetable oils.
- Consume not more than 3 tsp of oil in the diet.
- Include omega 3 foods (salmon, tuna, walnuts, flaxseeds) as a part of the daily intake.
- Not all oily foods are bad, except with the high glycemic index. Learn more about acne food myths .
5
Limit these acne triggerers
- Limit extra sugar in your meals. Not more than 2-3 tsp/day.
- Avoid canned fruits and fruit juice; aerated beverages.
- Limit bakery foods like cakes, cup cakes, donuts, biscuits, bread etc.
- The following food guide lists essential nutrients and their sources which is good for acne-prone skin:
OMEGA-3
Fish:
salmon, tuna, sardines
Nuts:
almonds, walnuts, flaxseeds and pumpkinseeds
ZINC
Oysters, lobster, chicken breast
Baked beans, rajmah, chick peas
Almonds, frozen green peas
Low GI
Cereals:
whole wheat, whole grains
Pulses:
rajmah, chick peas, lentils - red, green, yellow split beans
Vegetables:
frozen peas, raw & boiled carrots, eggplant, broccoli, cauliflower, cabbage, mushrooms, tomatoes, chillies, lettuce, green beans, red peppers, onions
Fruits:
cherries, plums, grapefruit, peach, apples, pears, dries apricots, grapes, kiwi, oranges, strawberries, prunes
Antioxidants
Vitamin C:
citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage, and potatoes
Vitamin E:
wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil, and fish-liver oil.
Beta-carotene:
carrots, broccoli, sweet potatoes, tomatoes, peaches, and apricots
Selenium:
fish, shellfish, red meat, grains, eggs, chicken, and garlic
Polyphenol antioxidants:
most legumes; apples, cherries, cranberries, grapes, pears, plums, raspberries, and strawberries; broccoli, cabbage, celery, onion, parsley and green tea
Glutathione:
asparagus, avocado, grapefruit, potato, peach, zucchini, spinach, broccoli, watermelon, and strawberries.
Peroxidase:
soybean, mango fruit, and turnip.
Flavonoids:
cranberries, kale, beets, berries, red and black grapes, oranges, lemons, grapefruits, and green tea
