If you have acne breakouts, a great way toward clearer skin is modifying your diet. You may find that following an anti-inflammatory diet is a helpful addition to your acne-fighting skin care regimen.
Some sources believe foods do not necessarily cause acne, but pro-inflammatory foods can lead to inflammation which in turn, may lead to acne. For example, the Dr Pericone diet recommends staying away from processed foods when battling acne. The key is to avoiding acne through your diet choices is to find the food or foods (if any) that you have found trigger an outbreak and avoid them.
Read on to learn which foods for your face will help treat acne, followed by a Dr Pericone Diet recipe.
Eating plenty of foods that are good sources of vitamin A and beta-carotene, such as melons, spinach, and broccoli, can help treat acne.
Why Vitamin A?
Vitamin A is helpful in improving acne for several reasons.
First, it is essential to the growth of new skin tissue, which means it may help acne lesion heal better and faster.
Since vitamin A is an antioxidant, it has anti-inflammatory properties. Further, it snatches up free radicals, thus combating the growth of bacteria trapped in the skin’s pores which leads to acne. And because of its antioxidant properties, vitamin A can send white blood cells to consume acne-causing bacteria.
Good sources of vitamin A include:
- Oily fish such as mackerel
- Milk and cheese, although Dr Pericone recommends eating calorie-dense cheese sparingly
Vitamin A Toxicity
Ingesting too much vitamin A (in supplement form) or vitamin A-rich foods can lead to a toxic level as vitamin A slowly builds up in your system. However, it takes months to years of chronic overuse of vitamin A to develop toxicity systems.
Toxicity symptoms include:
- Muscle and joint pain
- Flaking skin
- Nausea and vomiting
You can prevent toxicity by including Vitamin E and the mineral zinc compound, which help in the absorption of vitamin A.
Further, beta-carotene doesn’t build up to toxic levels, so you can reap the benefits of vitamin A without any risks of toxicity.
Beta-carotene, a precursor to vitamin A, is converted into vitamin A by your liver on an as-needed basis. Beta-carotene, from the carotenoid family, is the plant source of vitamin A.
Good sources of beta-carotene include:
- Dark green, leafy vegetables, e.g. parsley, kale, and spinach
- Yellow-orange vegetables and fruits, e.g. apricots, carrots, sweet potatoes, and squash
This Dr Pericone recipe, Spinach, Artichoke and Sun-Dried Tomato Frittata, calls for foods rich in vitamin A and beta-carotene.
- 1 tbsp. extra virgin olive oil
- 1/2 cup sweet onion, finely chopped
- 3 cloves garlic, minced
- 1/2 cup artichokes, chopped
- 1 10 oz. bag organic baby spinach
- 1 cup organic spaghetti, cooked
- 5 large organic eggs
- 4 large organic egg whites
- 1/4 cup fat free organic milk
- 3 tbsp. sun-dried tomatoes, drained and thinly sliced?
- 1 tsp. basil
- 1 tsp. thyme?sea salt and freshly cracked pepper to taste
- 4 oz. cracked pepper Chevre, crumbled
- Preheat oven to 400°F.
- Heat a large, oven-proof skillet over medium heat.
- Add olive oil and sauté onions and garlic until soft.
- Add artichokes and spinach. Cook until spinach wilts. Add a little water if needed.
- In a mixing bowl, whisk together eggs, egg whites, milk, sun-dried tomatoes, basil and thyme. Season with salt and pepper. Pour into skillet.
- Use a spatula to lift the spinach and artichokes to allow the eggs to spread underneath.
- Cook over medium heat until eggs are just set.
- Sprinkle with goat cheese and place in the oven.
- Bake for 15 to 20 minutes, until set.
Serves 6 to 8.
Have you tried incorporating good sources of vitamin A and beta-carotene into your diet? Has your facial skin cleared up?