In part 1,2 & 3 of
this article we have seen some pretty persuasive evidences that point
towards a certain relationship between acne and food and also
certain food to be avoided in acne. This brings us to the next question:
which are the food items that
can be consumed in acne without fear of
Food that can be consumed in Acne
skin health, food rich in Essential Fatty Acids should be consumed
often as it helps dilute sebum and decreases chances of clogged pores on
the skin. Omega 3 fatty acids are found in wheat germ , evening primrose
oil, soybean oil and fish oils. Although tuna, salmon, sardines etc
are also EFA rich, they contain high amounts of iodine which is not good
for acne. Fresh water fish is a good alternative.
Increase intake of fresh vegetables,
preferably organic. Eat a wide variety each day. Have 3-4 helpings of
fresh vegetables and low sweet fruits every day.
Take lean meat like
preferably grilled. Always include lots of fresh
green salad when you eat any type of meat. This will neutralize the
negative effects of the hormones and iodides contained therein.
pasta and legumes which have a low glycemic index and do not aggravate
Increase water consumption
Drink 2-3 glasses of cold water immediately after you wake up and
brush your teeth in the morning. This will improve blood circulation to
vital organs and also help in bowel motions. Drink 10-15 glasses of water
per day, double the amount in hot weather. Plenty of fresh water intake
not only will help you to maintain the health of your body and skin it
will also improve your brain and other vital organsí functions.
Finally, eat everything in moderate amounts only.
Plan for Acne Sufferers before seeing a Dermatologist
If you are suffering from recurrent acne that comes back despite treatment
and is dotted by flare-ups and remissions, you can help your dermatologist
to manage your acne much better by following these steps:
Keep a food Diary: For a full month or two, write down all the food
and the contents of food that consume on a daily basis. If you notice any
flare ups, mark these days in red. If you find improvement, mark with
Make a note of all medications consumed and applied with
Also note the make up used and the ingredients. Face wash? How many
Write down a small note on your emotional status during
these days. Put a red mark on high stress days when everything went wrong
and you lost your temper! When you had a peaceful, calm and quiet day,
mark the stress column in green.
If you are a female, write down if you noticed any flare ups
before, during or after your menstrual periods.