Real food: When acne attacks, you must detox your diet
Monday February 08 2010
Today I am lucky to have smooth, clear, unblemished skin. But there was an excruciating period in my early 20s when I had a horrible dose of adult acne.
So, while all acne is mortifying and annoying, adult acne is even more confounding as you feel you're a grown-up and should have outgrown acne along with braces. I used to read articles saying that diet had no influence either way on acne. To me that's like saying cream doughnuts have no effect on the size of your rear end.
Maybe it's not as immediately noticeable, but it has an influence none the less.
The good news is there are a few key things to cut out and loads of good things to eat to improve your skin. These dietary changes will work alongside any medical treatment you might be receiving.
If you're not taking anything, it is well worth your while to try these suggestions for three months.
say NO to SUGAR
Sugar has been proven to cause inflammation in the skin and cross-linking in the collagen fibres that form the structure of our skin. Not only will this aggravate the redness of spots, but long term will cause wrinkles and premature ageing.
Sugar in your diet will also mess with blood-sugar levels and this will have a knock-on effect, causing spots.
banish all TRANS FATS
Trans fats, or hydrogenated fats, are probably the worst thing on the planet you can consume. These are a man-made substance created by bubbling hydrogen gas through oil.
So what starts off as a harmless substance, such as sunflower oil, is turned into toxic muck.
These hydrogenated fats are used widely in processed foods as they extend shelf life and are stable at various temperatures.
But they have a poisonous effect on every tissue in the body, from brain function to heart disease.
They also upset the hormone system, which will increase break-outs.
say YES to ANTIOXIDANTS
Vitamins A and C in particular are extremely beneficial to the skin. Vitamin C helps strengthen the collagen fibres, making the skin plumper and firmer. Vitamin C also helps heal any marks (from naughty picking!), inflammation, and therefore helps prevent scarring.
Vitamin A is used both topically and internally as a very effective treatment. It reduces the frequency of break-outs and also evens out skin tone, making it clearer and brighter.
Enjoy lots of brightly coloured fruits and vegetables such as carrots, butternut squash, strawberries, kiwi fruit, tomatoes and beetroot.
stock up on HEALTHY FATS
Many sufferers shy away from fats, thinking that they will worsen acne.
Healthy fats will, in fact, improve the actual structure of the skin cells, reduce inflammation and balance hormones, so will improve acne from various angles.
Try to eat a healthy fat with each snack or meal for maximum benefit. Nuts and seeds such as almonds, brazil nuts, pumpkin and sunflower seeds mixed with dried fruit make a good snack.
Have a portion of oily fish, avocado or eggs every day for healthy fats and protein.
make friends with VITAMINS and ZINC
Most of us are deficient in B vitamins and zinc. If you can increase your intake you will see an almost immediate improvement in your skin. Plus, you will have more energy and a stronger immune system. Make dark green vegetables, wholegrains, pumpkin seeds and seafood your friends.
Oats, porridge, brown rice, spinach, broccoli and dried fruit are easy vitamin-rich additions to your diet.
Salmon en Papillote
4 salmon fillets, skinned and pin boned
1 medium tomato, seeded and finely chopped
1 tbsp drained baby capers
1 small red onion, finely diced
2 tbsp lemon zest
1 tbsp lemon juice
1 tbsp olive oil
100g rocket leaves
2 tbsp fresh basil
4 squares parchment paper or foil
Method
- Preheat the oven to 200C.
- Combine the tomato, capers and zest in a small bowl.
- Place fillet on a piece of foil or baking parchment. Divide the topping among the four pieces. Fold over the foil and twist securely to trap all the juices.
- Place the parcels on a baking tray and bake for 10 minutes until just cooked through.
- Combine the olive oil and lemon juice in a jug, season.
- Make a pile of rocket leaves on each plate.
- Unwrap the fish parcels, place fish on top of rocket and drizzle over olive oil and lemon juice.
- Garnish with basil.
www.rozannestevens.com
- Rozanne Stevens
Irish Independent
