What can I eat to get rid of acne? 10-day hot topics and science guide
Acne is a skin problem that plagues many people. In addition to external care, dietary adjustments have also been shown to significantly improve acne status. In combination with popular topics and medical research on the entire network in the past 10 days, we have compiled the following scientific and effective dietary suggestions.
1. Popular topic statistics (next 10 days)
| Ranking | Keywords | Search volume (10,000) | Related food |
|---|---|---|---|
| 1 | Acne-removing diet | 48.6 | Green tea/zinc |
| 2 | omega-3 anti-inflammatory | 32.1 | Deep sea fish/flax seeds |
| 3 | Vitamin A to remove acne | 28.4 | Carrots/Sweet Potatoes |
| 4 | Probiotic skin | 25.9 | Yogurt/Kimchi |
| 5 | Low GI diet | 18.7 | Oats/Broken Rice |
2. List of scientific acne-removing foods
1. Anti-inflammatory Pioneer: Omega-3 fatty acids
Deep-sea fish such as salmon and sardines contain EPA that can reduce skin inflammation. Studies have shown that 12 consecutive weeks of intake can reduce acne by 42%.
2. The king of zinc element
The zinc in oysters and pumpkin seeds can inhibit sebaceous gland activity, and the daily intake of 15-30 mg can reduce the severity of acne by 54%.
| food | Zinc content (mg/100g) | Recommended consumption |
|---|---|---|
| Oyster | 78.6 | 2-3 times a week |
| beef | 12.3 | 100g per day |
| Pumpkin seeds | 7.5 | 20g per day |
3. Vitamin A family
Retinol rich in animal liver (one time a week) and carrots (half a day) can promote normal metabolism of keratinocytes.
4. Gut Guardian: Probiotics
Probiotics in sugar-free yogurt and kombucha can improve intestinal flora, and clinical experiments show that acne decreases by 65% after 8 weeks.
3. Acne-causing foods that need to be avoided
| Food Type | Acne-causing mechanism | Alternatives |
|---|---|---|
| High-sugar food | Stimulate insulin-like growth factors | Choose low-GI fruit |
| Dairy products | Contains insulin-like hormones | Almond milk substitution |
| Fried food | Promote oxidative stress | Air fryer cooking |
4. 7-day dietary plan reference
breakfast:Oatmeal (with flax seeds) + blueberries
Lunch:Brown Rice + Steamed Salmon + Cold Spinach
dinner:Sweet potato + chicken breast + broccoli
Add meal:Sugar-free Greek Yogurt + Pumpkin Seeds
According to the recommendation of a dermatologist, with the daily water consumption of 2L, it will be obvious that the effect will be seen for 4-6 weeks. Pay attention to individual differences, and it is recommended to combine professional treatment for severe acne.
The latest research points out that supplementing vitamin D3 (1,000 IU per day) and prebiotics (inulin, etc.) can enhance the acne removal effect. Follow us for more skin health information!
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