- Too much dairy can worsen acne because cattle are fed hormones
- Sugar makes the skin more sensitive to acne-causing hormones
- Omega 3 and 6 fatty acids from oily fish can reduce inflammation
- Proteins help build collagen and elastin – necessary for youthful skin
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Does chocolate cause spots? How can you control acne? And which foods can help achieve a healthy glow?
Now, a leading dermatologist has addressed the questions that plague so many of us desperate for a clear complexion – and revealed which foods can help us achieve it.
In his new book, Perfectly Clear: The Perfect Guide to Clear Skin, Dr Nick Lowe explains why certain foods can trigger a breakout – and how to revive tired skin.
Here, in an extract, he reveals how to eat your way to radiance….
In his new book, Perfectly Clear: The Perfect Guide to Clear Skin, Dr Nick Lowe explains why certain foods can trigger a breakout – and how to revive tired skin (file image posed by model)
GOOD AND BAD FOODS – AND ACNE: THOSE THAT HELP, THOSE THAT MAKE IT WORSE
Diet has a role in acne, though it is rarely food alone that causes acne.
Keeping a diary (recording foods eaten and the severity of your skin problem), may help you identify trigger foods.
A study published in the prestigious Journal of the American Academy of Dermatology in 2012 showed people with moderate and severe acne were likely to consume large quantities of dairy products, sweets and milk chocolate.
Research has found that people with moderate and severe acne were likely to consume large quantities of dairy products, sweets and milk chocolate Getting adequate amounts of Vitamin A is beneficial for people with acne. Beta carotene, which is converted to vitamin A in the body, is found in orange-coloured foods, such as carrots, sweet potato, pumpkin, mangoes and butternut squash Lycopene gives tomatoes their red colour and is an excellent antioxidant, helping to prevent the skin from being damaged Dark chocolate contains cocoa and is a healthy pleasure you can enjoy. It’s also high in antioxidants, which aid the heart and skin, reducing acne inflammation Zinc speeds up skin renewal, protects cell membranes and controls sebaceous oil gland activity – a very important cause of acne. It can be found in lentils, black-eyed peas, soybeans, oysters, lobster, lean beef, crab, wheat germ, skinless chicken and turkey, lean lamb, clams, mussels and nuts and seeds Monounsaturated fats – found in avocados and nuts and seeds – defend against free radicals and are involved in collagen production, promoting skin elasticity Vitamin C- found in citrus fruits – can reduce inflamed acne. It can also help scars fade by helping the skin make new collagen
A: If you are acne-prone, but love your chocolate, go for dark rather than milk chocolate. Milk chocolate may contain traces of acne-causing hormones. It’s fine to nibble on a little dark chocolate.
Chocolate with a high cocoa content contains antioxidants such as procyanidin, which can help all kinds of health problems and may help to reduce inflamed acne.
Coffee is a good source for niacinamide, which helps acne. One or two cups supply enough niacinamide for a day. Too much caffeine will make you feel stressed – which can exacerbate skin conditions worse
Q: Does eating too much sugar, desserts or sweets give me spots?
A: Yes, any of these foods that have high glycaemic content may worsen your acne. One possible way they do this is by increasing the ‘acne-forming’ action of your hormones. Look for low glycaemic treats instead.
Q: Can vitamin supplements help my acne?
A: There’s no substitute for a healthy balanced diet, but I do recommend omega 3 supplements to boost skin health and improve acne.
Omega 3 oils come from oily fish (salmon, herring, and mackerel), which we often don’t eat enough of.
They fight inflammation and promote healing. Niacinamide and zinc have also been shown to be beneficial for acne. Moderate doses of vitamin A supplement, 5000 units per day, may help acne.
Extracted from Perfectly Clear – The Perfect Guide to Clear Skin, by Dr Nick Lowe and Dr Philippa Lowe, £14.99.
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