Acne is a common
inflammatory skin condition that causes clogged pores, pimples, blackheads and
whiteheads. Acne affects millions of people around the world and is highly
prevalent among adolescents. In addition to positive hygiene and medical
treatments, when necessary, a healthy, balanced diet that includes particular
fruits and vegetables, may help prevent or reduce your symptoms. For best
results, seek specified guidance from a qualified skincare or dietary
professional.
Acne
plagues people all over the world. It can range from a mild, easily treatable
annoyance to a severe blight causing emotional distress and permanent scarring.
Breakouts form when hair follicles become plugged by an overproduction of oil
or dead skin cells. This leads to an inflamed surface of whiteheads or
blackheads, which can cause acne scars and red spots. Fruits and vegetables can
play a key role in preventing and naturally treating your acne.
When
good health is a priority, nature offers the best solutions. The health
benefits you get from eating fruits are innumerable. Fruits contain various
disease-fighting properties and are loaded with essential antioxidants. These
antioxidants treat and prevent acne by fighting bacteria that cause skin
eruptions, and are also strong barriers against free radicals responsible for
aging.
Antioxidants
The
powerful antioxidants in vegetables and fruits can prevent acne by helping to
rid blemish-causing bacteria from your body. According to Mayo Clinic, a
buildup of bacteria can cause pores to clog and erupt into breakouts.
Antioxidants help kill bacteria and fight free radicals, which are one of the
main proponents to aging. Therefore, antioxidants can help your skin stay
youthful as well by preventing wrinkles caused by oxidation from the sun and
air pollutants. Jonny Bowden, author of "The 150 Healthiest Foods on
Earth," lists blueberries as one of his top superfoods because they are have
exceptionally strong antioxidants. Other fruits and vegetables that are rich in
antioxidants include leafy green vegetables such as spinach and kale, other
berries including raspberries and blackberries, and apples, avocados and
asparagus.
Apples
Apples
have many benefits for the skin when dealing with problems like itching,
inflammation and pimples. They juice also doubles as an effective cleanser and
natural skin toner. For ages, people have added apple juice to bath water for
cleaning and softening the skin. When added to a glass of water, a tablespoon
of apple cider vinegar treats acne by ridding the skin of bacteria from the
inside and balancing the pH level of the skin.
Lemons
Lemons
are an acidic fruit that can freshen and cleanse the skin. Rubbing a cut lemon
on rough skin patches helps to soften them. According to MedlinePlus, dry skin
particles are a culprit in causing acne breakouts, so getting rid of dry skin
will prevent acne. Lemon is also used to remove dark spots and acne scars. The
Mayo Clinic says lemons are a rich source of vitamin C, which is used by the
body to form collagen and can help the skin to maintain its elasticity and
retain a youthful look.
Avocado
According
to BBC Good Food, foods high in vitamin E are effective for treating acne.
Avocado is a rich source of vitamin E, and eating it helps prevent breakouts
and moisturize skin from the inside out. It takes approximately six weeks for
new skin to emerge once you have altered your diet to include nutrient-rich
fruits such as avocado.
Papayas
For
exfoliation, papayas are among the best fruits. They contain enzymes and
vitamin A, both of which work wonders for the skin, helping to keep it fresh
and cleansed from within when consumed in foods like papaya. This fruit also
contains vitamin C. According to BBC Good Food, fruits containing vitamin C
help produce collagen, which makes skin healthy by strengthening the
capillaries that feed the skin.
Many
orange vegetables and fruits provide high concentrations of the A vitamin,
beta-carotene, which supports a healthy immune system, vision, and skin.
Vitamin A has similar effects on skin as retinol medications, which are
commonly used to treat acne, with fewer side effects. Vitamin A helps clear
breakouts by drying excess oil and reducing inflammation. Vegetables and fruits
that are rich sources of vitamin A include pumpkins, carrots, sweet potatoes,
papayas, cantaloupes, apricots, peaches, nectarines and mangoes.
Fruits and Vegetables With Vitamin C
Vitamin
C helps restore and build the collagen in your skin. This helps strengthen and
rejuvenate your skin from the inside out. Vitamin C also aids in the production
of new collagen, which helps prevent and heal acne scarring. Collagen also supports
the capillaries that feed and nourish your skin helping to prevent acne. Citrus
fruits, such as grapefruit, pineapple, oranges and lemons, are rich in vitamin
C. Strawberries, guava, kiwi and blueberries also supply vitamin C, along with
vegetables such as broccoli, sweet potatoes and bell peppers.
References
- MayoClinic: Acne
- University of Maryland Medical Center: Acne
- Office of Dietary Supplements: Vitamin A and Carotenoids Fact Sheet
- MayoClinic: What are the best foods for healthy skin
- Dr. Jonny Bowden: 10 Superfoods for Weight Loss
- MedlinePlus: Acne
- MayoClinic: Vitamin C
- MayoClinic: What are the best foods for healthy skin
- BBC Good Food: Make your skin glow
- Earth Clinic: Apple Cider Vinegar Cures
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