11 Foods That Prevent Breakouts
Last updated on : October 02 2016
Breakouts are frustrating, irritating, inconvenient, and yet, completely controllable. The absolute last thing you need when you are getting ready for date night is a zit on top of your nose or in the middle of your forehead. A breakout puts a wrench in your plans and style similar to an ill fitting pair of leggings.
While breakouts may seem inevitable, the truth is that this nasty problem is easily controlled and prevented by choosing your foods more wisely. You may have heard this before but it is still just as true—you are what you eat. Adding certain food items to your diet helps you prevent breakouts so you do not have to deal with the problem at all.
Foods that Help Prevent Breakouts
We’ve compiled a list of the top 11 foods that help to prevent breakouts and keep your skin looking healthy and clear. For other tips on healthy skin check our our article, 15 Unlikely Foods for Healthy Skin and Hair.
Known as alligator pears owing to their rough green peel and pear-like shape, avocados are full of monounsaturated fats, also known as good fats, and vitamin E. When it comes to preventing breakouts, avocados work on multiple levels. Vitamin E helps in fighting against bacteria that cause acne. The high amount of fiber in avocados serves to keep the blood sugar levels of your body stable, and keep tabs on hormonal flows. Eating avocados on a regular basis has proven to help you keep your skin soft and toned. Monounsaturated fats such as oleic acid eradicate the root causes of breakouts, thereby keeping your skin healthy and glowing.
Add avocados to your salad or consume it in the form of guacamole with crisp peppers or another fresh veggie. Consider using avocado oil topically on your skin as well. Avocado oil helps to cleanse your skin and prevent sebum from clogging your pores.
Some fish contain a substantial amount of essential fatty acids such as omega-3 and omega-6 fatty acids. These acids are important as they keep the levels of inflammation in your body low. Increased inflammation targets the cells of your skin causing clogged pores which are most likely to lead to breakouts. If you want to prevent breakouts, eat fatty fish like sardines, mackerel, and salmon to keep your skin healthy and fight off blemishes. The fatty acids in salmon also affect your mood and hormonal levels in a positive way; less stress, less breakouts.
The protein content in salmon builds the collagen in your skin, keeping your skin moist and supple. Salmon also contains high concentrations of vitamin B, vitamin E, and zinc—all of which repair your skin cells and renew growth. New skin equals flawless skin.
Green leafy vegetables are one of your best bets when it comes to preventing and getting rid of acne breakouts. Rich in vitamin E, proteins, and iron, spinach increases the blood flow to your skin, reduces inflammation, boosts collagen levels, and gives your skin a youthful and fresh glow.
There are many ways to ingest spinach—add it to your omelets and salads, or whip up a rejuvenating green smoothie. Spinach is a versatile leafy green that is delicious cooked or fresh. Add spinach to just about every meal.
Known as one of the healthiest foods in the world, artichokes have the highest amounts of antioxidant cynarin amongst all vegetables. Research shows that these woody, fibrous vegetables promote healthy and shiny skin. Owing to the high amounts of antioxidants in artichokes, this vegetable is used in plenty of cosmetics and facial creams. Eating this vegetable also has a number of positive effects in your body—it improves digestion, boosts your immune system, and lowers your cholesterol.
Trim out the thorns on the artichokes, and steam the vegetable for 30-45 minutes. Incorporate artichokes in creamy dips, pasta sauces, or salads.
One of the most wonderful seasoning agents, garlic packs a punch with added taste, aroma, and high nutritive value. Each clove of garlic is a veritable powerhouse of nutrition and flavor. It contains a naturally-occurring chemical known as allicin. This chemical works with your blood to kill dangerous bacteria and viruses. It also helps to clear skin infections and acne breakouts.
If you can tolerate the strong taste, eat some raw garlic. You could also chop it up and add it to your salads and meals. Sauteed spinach and garlic are excellent side dishes to baked or grilled chicken and seafood.
Both the fruit and the seeds of red grapes contain a powerful amount of antioxidants. Research suggests that red grapes can effectively improve skin conditions like eczema, skin allergies, and psoriasis, as it contains antioxidants and natural antihistamine.
Consuming red grapes is as easy as washing the fruit and popping it whole into your mouth—they make for a healthy and filling snack. You can also add a handful to your salad.
Fennel is a root vegetable that has a distinct liquorice flavor. Very popular in Mediterranean cuisine, fennel tastes a little sweet and very crunchy making it a great addition to salads. There are many health benefits of eating fennel. Not only does it improve your digestion, it also helps to reduce water retention in your body by flushing out toxins and liquids. Fennel is a great tool in your anti-breakout arsenal as it works like a charm for your skin as well as hair.
These roots are easily added to your meals. The fronds can be added to salads, while the root can be grilled, roasted or braised till cooked. Another way to incorporate fennel in your diet is in the form of fennel tea bags.
A super vegetable, broccoli contains a number of vitamins—A, C, B complex, K, and E, omega-3 fatty acids, folates, calcium, and antioxidants. This vegetable helps prevent breakouts, repair damaged skin tissue, improve the luminosity of your skin, and boost the functioning of your skin cells. It really is a super vegetable!
While broccoli florets can be eaten raw in salads, you can also steam the vegetable to get maximum benefits from it. Another great way to consume this vegetable is by tossing the florets in olive oil, with some garlic, pepper and salt, and then roasting it till cooked. Spritz some lime juice on the mix and you have a quick and healthy fix which keeps your skin clear and free of zits. Avoid overcooking your broccoli and instead choose to leave a slight crunch to ensure maximum benefits.
You already know that cucumbers contain about 95 percent of water, which makes it a great diet food option. However, this is just the tip of the coolness iceberg that cucumbers are. Along with the hydrating benefits, cucumbers contain anti-inflammatory flavonols, polyphenols and phytonutrients, as well as antioxidants, vitamin C, and beta-carotene amongst others. Cucumbers are great for your skin, and help in prevention of breakouts. The skin of cucumbers contains silica which keeps your skin healthy, youthful, and free from acne.
Brazil nuts and almonds are a great source of magnesium, potassium, iron, calcium, zinc, and vitamin E and B. Brazil nuts are also rich in a powerful antioxidant known as selenium. This antioxidant prevents and control breakouts and boosts the elasticity of your skin. However, the effectiveness of selenium increases when used alongside vitamins A and E which is often found in high concentrations in almonds. Add a few Brazil nuts and almonds to your daily diet and bid adieu to breakouts for good.
Yes, oysters and aphrodisiac have become synonymous with each other. But this is not the only reason to consume this food item. Oysters also contain a number of beneficial ingredients that make it a fantastic tool for fighting and preventing acne breakouts. The high concentrations of zinc, omega-3 fatty acids, iron, and vitamin B makes oysters your allies in the anti-breakout battle. All of these ingredients help to amend sebum production, reduce clogging of pores, and thereby, prevent breakouts.
Tips to Prevent Breakouts
Along with adding these foods to your diet, there are a few other things that you can and should do to prevent breakouts.
- Wash your face twice daily. Keeping your face clean is the very first step to preventing breakouts. Washing your face ensures that the impurities in the cells are flushed out and dead skin cells are removed. It is recommended that you use warm water and facial cleanser that is mild to clean your face. Wash your face gently and dab it dry with a soft cloth.
- Take your makeup off every night. This may sound like a tedious process, especially when you are tired and just want to fall into bed. However, this is an indispensable step to ensure that the makeup does not clog your pores overnight, and that you do not have to deal with breakouts and skin issues. Choose oil-free cosmetics that are noncomedogenic, and clean all traces of makeup off your face before your sleep.
- Hydrate! We cannot stress this enough. Drink at least 8 glasses of water per day. Water is your absolute best friend when it comes to preventing breakouts and keeping your skin healthy.
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