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5 foods that help prevent acne

Research has shown that a balanced diet rich in fruits and vegetables, healthy protein sources and whole grains can help clear up acne and improve skin health.

‏1. Fish and other food sources of healthy fats

Omega-3 fats protect the skin against UV damage, reducing the risk of developing skin cancer and brown spots caused by prolonged sun exposure.

Consuming foods high in healthy fats, such as fatty fish, salmon, and mackerel, as well as flaxseeds, walnuts, and chia seeds is thought to help reduce inflammation and prevent acne.

‏Salmon is rich in healthy fats that are good for skin and health.

‏2. Nuts and seeds

Many nuts, like walnuts and almonds, are not only high in inflammation-fighting omega-3 fatty acids, but also provide a good dose of zinc. According to a study published in the journal BioMed Zinc is one of the important minerals in maintaining skin health as well as in regulating metabolism and hormone levels.

Researchers have also shown that a diet deficient in zinc can make acne worse. They recommend increasing your daily zinc intake through food to help treat and prevent acne

‏3. Boost antioxidant-rich fruits and vegetables‏

Antioxidants are known for their anti-inflammatory properties, which are especially helpful for acne-prone skin. You can get an antioxidant boost from brightly colored fruits and vegetables, such as bell peppers, spinach, and berries. In addition, eating healthy foods that are high in antioxidants can fight free radicals in the body, thereby helping to calm acne.

‏4. Foods rich in beneficial bacteria help prevent acne

Probiotics are not only good for the digestive system, but they also help prevent a host of inflammatory problems and acne. Accordingly, probiotic-rich foods recommended to help get rid of acne include kimchi, yogurt, sauerkraut, miso, kombucha tea, etc.

‏5. Foods that provide vitamins A and E‏

Scientists have found that vitamin A and E deficiency is also linked to severe cases of acne. Therefore, to reduce acne, you should increase the intake of foods containing these vitamins in your daily diet. Some nutrient-dense options include carrots, squash, squash, legumes, spinach, kale, sunflower seeds, broccoli, and brown rice.

‏6. Foods to avoid

Certain foods can have a negative effect on skin health. To help skin healthy, clear acne, should limit:‏‏ Foods with a high glycemic index, such as refined carbs: According to Harvard Health Publishing, foods with a high glycemic index including carbohydrates and refined sugars tend to spike blood sugar quickly, increasing blood sugar levels inflammation and causes the skin to produce more oil, which clogs the pores, setting the stage for acne. Therefore, it is advisable to replace refined carb sources with foods with a low glycemic index such as brown rice, brown bread, whole grains, etc.

‏Milk and dairy products (except yogurt) increase the risk of acne. You can find alternatives like soy, nut milk if you have acne problems.
Chocolate : Although there is no definitive conclusion on whether chocolate causes acne or not, a study in the Journal of the American Academy of Dermatology has shown that consuming chocolate can cause acne. worse. 

Therefore, it is best for people who have acne problems to avoid eating chocolate.‏
Fried foods: Greasy foods are the cause of acne. You should minimize fried foods, processed foods because they are not good for health.

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