Acne is an inflammatory skin condition that primarily involves hair follicles and sebaceous glands.
Although the causes can be varied, involving factors such as hormones, genetics, stress, and skincare, nutrition can also significantly influence the onset and severity of acne lesions.
It's important to clarify right away that there is no one-size-fits-all “miracle diet”, but targeted nutritional strategies can help improve skin balance and reduce inflammation. A first aspect to evaluate is the glycemic index of foods: simple sugars, sugary drinks, and refined sweets cause glycemic and insulin spikes, which stimulates the production of IGF-1 (Insulin-like Growth Factor 1), which increases sebum production and cell proliferation in follicles.
It would therefore be preferable to use complex carbohydrates such as whole grains and legumes, always trying to combine proteins and/or fats to stabilize blood sugar levels, thus reducing industrial snacks, sweets, and refined flours.
Also beware of dietary fats that can affect systemic inflammation, especially trans and hydrogenated fats (industrial products) and the excess omega-6 found in packaged snacks and refined oils.
Better to prefer omega-3 fatty acids, true natural anti-inflammatories as they will help protect the skin and contribute to proper restructuring. Omega 3 fatty acids are found in fatty fish such as salmon and mackerel, flaxseed, walnuts, organic free-range eggs, and extra virgin olive oil.
Then there are some micronutrients that play a key role in skin health:
- Vitamin A promotes cell renewal and can be found in carrots, squash, leafy greens
- Vitamin C supports collagen and also contributes to the absorption of the important vitamin E, which has an anti-inflammatory effect. Vitamin E is found in sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach, and extra virgin olive oil
- Zinc then regulates the production of some inflammatory blood molecules and increases the repair of the tissue that makes up the outer layer of the skin's surface. Excellent sources of zinc are shellfish, eggs, lean red meat, pumpkin seeds, lentils, chickpeas, black beans, yogurt, cashews and hemp seeds
Also not to be forgotten is the importance of hydration, in fact water can help eliminate toxins and bacteria, thus reducing the likelihood of clogged pores and skin rashes.
The skin often reflects what is happening inside our body, and one of the key elements is gut health. When the intestinal balance is compromised it is easier for toxins to be eliminated through the skin rather than with the intestine, promoting inflammation and acne. It also prevents constipation, avoiding the stagnation of toxins in the body, helps maintain the balance of the intestinal bacterial flora, promoting “good” bacteria, reduces systemic inflammation that can contribute to acne.
So it's important to limit alcohol and sugary drinks and manage chronic stress and irregular sleep, which are often underestimated, and try to include fermented foods (yogurt, kefir, if tolerated), increase prebiotic fiber (vegetables, legumes, whole grains), and avoid monotonous, ultra-processed diets
Finally, here's an example of an ideal skin health day:
- Breakfast: yogurt (or vegetable alternative) with oatmeal, seeds and berries or whole wheat bread with avocado and egg
- Lunch: Brown rice or quinoa with vegetables (spinach, broccoli, peppers, carrots) and salmon
- Snack: fresh fruit and a handful of nuts
- Dinner: Legumes or lean meat with vegetables and EVO oil
Finally, for more specific needs, it is always advisable to consult a nutritionist who can assess individual needs and provide targeted and personalized guidance.
(Article by Dr. Giulia Daniotti)
