Using fruits to get rid of acne
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Nutrition is vital for health. An unhealthy diet can ruin your metabolism, cause weight gain and even damage organs, such as your heart or liver. But what you eat also affects another organ — your skin. As scientists learn more about what you eat and the body, it’s increasingly clear that your diet can significantly affect the health and aging of your skin.Think spots are something just teenagers get? Think again. Around 20 percent of people suffer from acne well into their 20s and early 30s, which can be induced by anything from stress to hormonal fluctuations and more. All is not lost, aside from topical over-the-counter treatments and antibiotics, there are a few foods long-heralded for their skin clearing properties that when added to your diet over time, may help to improve the quality of your skin greatly. Try adding some vitamin-packed fruits in a healthy diet plan plus getting some fresh air, plenty of exercise, and a good skincare regime, and see if they make a difference.
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What is acne?
A look at how fruits can help with acne
Acne is a skin condition that makes different kinds of bumps to form on the surface and under the skin. These bumps are whiteheads, blackheads, and pimples. Acne happens when the skin’s pores get clogged with dead skin cells and oil. It is most common in older children and teenagers going through puberty when hormones make the body’s sebaceous glands to produce more oil. Several studies recommend that following a healthy diet can help stop and treat acne. Specifically, eating foods rich in the following nutrients has been seen to lower acne breakouts and appearances: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, and antioxidants. Acne will slowly disappear without treatment, but sometimes when some pimples start to go away, more appear. Serious cases are rarely harmful but can cause emotional distress and scar the skin. Depending on its seriousness, you may choose no treatment, over-the-counter treatment, or prescription acne medication to deal with your acne.
What causes acne?
To understand how acne occurs, it helps to know more about the skin: The skin’s surface has small holes that connect to oil glands, or sebaceous glands, beneath the epidermal layer. These holes are called pores, and the glands produce an oil called sebum. The oil glands send sebum up to the skin’s surface through a thin channel called a follicle. The oil removes dead skin cells by moving them through the follicle up to the surface. A thin strand of hair also grows up through the follicle. Acne happens when the pores clog up with dead skin cells, too much oil, and sometimes even bacteria. During puberty, hormones can often cause the oil glands to produce more oil then is necessary, which adds the risk of developing acne. There are three main sorts of acne:
- A whitehead – it is a skin pore that becomes clogged and closes but penetrates out of the skin. These appear as firm, whitish bumps.
- A blackhead – it is a pore that gets blocked but stays open. These appear as small dark spots on the skin.
- A pimple – it is a pore whose walls open, letting oil, bacteria, and dead skin cells to penetrate under the skin. These look like red bumps that can sometimes have a pus-filled white tip (the body’s reaction to the bacteria).
How does my diet affect my skin?
One thing that can impact your skin is diet. Certain foods increase your blood sugar faster than others. When your blood sugar rises too quickly, it makes the body to release a hormone, insulin. Having excess insulin in your blood can make your sebaceous glands to generate more oil, increasing your risk of getting acne.
- Foods that cause spikes in insulin include pasta, white rice, white bread, sugar, etc. Because of their insulin-producing impact, these foods are regarded as “high-glycemic” starches. That means they’re made up of simple sugars.
- Chocolate is also thought to worsen acne, but it doesn’t appear to affect all people. Researchers have studied the link between a so-called “Western diet” or “standard American diet” and acne. This type of diet is based heavily on: high-glycemic carbohydrates, dairy, saturated fats, trans fats
- According to research, these kinds of foods spur the production of hormones that can cause excess oil to be made and secreted by the sebaceous glands.
- They have also found that a Western diet is associated with higher inflammation, which can also add to acne problems.
What foods are thought to help your skin?
Eating low-glycemic foods comprised of complex carbohydrates may lessen your risk of developing acne. These carbohydrates can be found in whole grains, legumes, fresh fruits, and vegetables. Foods with the following ingredients are also thought to be useful for the skin because they decrease inflammation: zinc, vitamin A and E, antioxidants, etc.
What fruits to eat?
Avocados
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They are high in healthy fats. These fats aid many functions in your body, including the health of your skin. Getting enough of these fats is key to keeping your skin flexible and moisturized. Early evidence also shows that avocados have compounds that can protect your skin from being damaged by the sun. UV damage can cause wrinkles, blistering and other signs of aging.Avocados are an excellent source of vitamin E, which is an essential antioxidant that helps protect your skin from damage by free radicals. Interestingly, vitamin E seems to be more powerful when combined with vitamin C. Vitamin C is also vital for healthy skin. Your skin needs it to make collagen, which is the main structural protein that maintains your skin strength and health. A vitamin C deficiency is rare these days, but typical symptoms include dry, rough and scaly skin that can be bruised easily. Vitamin C has antioxidant qualities that protect your skin from damage by free radicals, caused by the sun and the environment which can lead to signs of aging.Avocados are high in beneficial fats and have both vitamins E and C, which are vital for healthy skin. They also contain compounds that can protect your skin from sun damage. Try adding them to your diet or using them as ingredients in DIY face masks, moisturizers, etc.
How to use avocados
Below are a few recipes for avocado face masks:
Avocado and Honey
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- ½ a ripe avocado
- 2 teaspoons of hot water
- 1 teaspoon of honey
Mash the avocado with a fork. Mix the honey into the hot water and then stir it in with the avocado. You can put on the mixture using just your fingers, or with a brush for better control. Keep it on for about 10 minutes and then rinse it off with warm water.
Avocado and Yogurt
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- ¼ a ripe avocado
- 1 teaspoon of plain organic yogurt
- ½ teaspoon of honey
Mash the avocado and stir in the yogurt and honey until you make a paste. Apply it using your fingers or a brush and then leave on for approximately 10–15 minutes before washing it off with lukewarm water. It is good for those who suffer from acne or dry skin.
Avocado and Oatmeal
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- ½ a ripe avocado
- ½ a cup oatmeal
Cook the oatmeal according to instructions on the pack. Mash the avocado and mix it with oatmeal. Smear it on the skin, keep on for 10–15 minutes, and then wash off with warm water. It is good for exfoliating and to help hydrate dry skin.Quick tips:
- If your mask turns out drippy, wear an old T-shirt so that you don’t mess up your clothes.
- Do facial steaming before to soften your acne and open up your pores. This way the face mask will penetrate deeper into your skin.
- Pick a ripe if not overripe avocado for easier mashing and better results.
- Leave on the mask for as long as it needs to dry up completely.
- If you make excess face mask mixture, slather it on your body before showering for silky smooth skin. If you want to store it for later,
- keep it in your freezer and use it within 3 days. Discard it if it starts smelling.
Nuts
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Many people are not aware that nuts are scientifically considered as fruits. They are a great source of essential fatty acids, which are your body cannot make itself. They’re rich in both omega-3 and omega-6 fatty acids.A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin.Nuts also contain other ingredients that are beneficial to the skin like zinc, which is essential for your skin to function properly as a barrier, as well as necessary for wound healing and combatting both bacteria and inflammation. They have small amounts of the antioxidants vitamin E, vitamin C and selenium, and some protein.
Dark Berries
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Not only are berries packed with skin clearing antioxidants, but they also have fiber too: great for stopping hunger pangs and regulating insulin production. Try taking a berry smoothie for breakfast, adding them as a topping for other snacks, in a fruit salad, etc.
Red Grapes
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It is believed that red grapes – and their seeds – contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions like psoriasis and eczema. As a natural antihistamine, grapes can help to control the side effects of allergic reactions like swelling and redness. Try popping a few washed grapes (with seeds) into a fresh salad, or enjoy a handful as part of a healthy snack between meals.Everyone’s body is different, and some find that they get more acne when they eat certain foods. Under your doctor’s supervision, it can be helpful to experiment with your diet to see what works best for you. Always take into account any food allergies or sensitivities you may have when planning your diet.
