The problem with acne – how to help yourself with a diet?
When should you start caring for your skin?
Just like the condition of our other organs, we should start caring for the skin very early – this is our mother’s role. It is the prenatal period that is the best time to prevent atopic dermatitis (AZS, AD) in a child. One study found that babies of mothers who received blackcurrant seed oil during pregnancy were statistically significantly less likely to have AZS at 12 months of age than babies of mothers who received olive oil. Also, the course of the disease in the group of currant seed oil consumption was milder. These results agree with other studies – in infants with AZS, serum levels of EFA (essential unsaturated fatty acids) were lower than in healthy children. Read article: Importance of dietary fat, additionally disturbed ratio of n-3 to n-6 acids, to the detriment of the former and reduced levels of GLA (γ-linolenic acid). Black currant seed oil has an almost ideal proportion of omega 6: omega 3 (3.6: 1) fatty acids and is a good source of GLA (13-14 g / 100g). It also has a good ratio of vitamin E to unsaturated fatty acids, and the activity of gamma-linolenic acid in the skin is supported by vitamins A and E.
GLA (γ-linolenic acid)
GLA acid can arise in our body from another fatty acid supplied with the diet (LA – linoleic acid), but for this you need an enzyme called Δ-6-desaturase. However, the activity of this enzyme often decreases (this is due to our aging, the presence of trans and hardened fatty acids in the diet, smoking, excessive alcohol consumption or drinking coffee, deficiencies in the diet of vitamins B3, B6, C and E and minerals, e.g. zinc and magnesium). This acid belongs to the family of n-6 fatty acids, but its action is unique, it has anti-inflammatory, anticoagulant, anti-proliferative (which reduces the risk of cancer), lowering LDL cholesterol levels.
The skin does not contain Δ-6 desaturase, so it is particularly sensitive to low GLA acid intake in the diet. This state of affairs affects the inflammatory reactions of this organ and its barrier functions – deficiency of γ-linolenic acid contributes to the appearance of eczema of the type eczema and psoriasis.
The best sources of this acid are spirulina, borage oil, blackcurrant oil, evening primrose oil, and hemp oil.
The problem with acne – how to help yourself with a diet?
Acne vulgaris – affects 80-100% of people between 11 and 30 years old. a year of life, and sometimes he stays with us for longer … This is not only a cosmetic defect – it is a chronic disease that leads to negative emotional and psychological consequences. A typical Western diet promotes its occurrence and aggravates the course. On the other hand, observations and research on the impact of a diet with a low glycemic load on the course of this disease are promising – it leads to a reduction in the total number of acne lesions and inflammatory changes. The glycemic load determines the glycemic response after eating a specific portion of a food product with a known glycemic index. Glycemic load below 80 daily diet is defined as low, above 120 – high. The higher the ŁG, the greater the increase in postprandial glucose. However, it is easier to use a low glycemic index daily diet, leaving the calculation of glycemic load to professional dietitians. Read the article: Sweets for health.
Of course, the “anti-acne” diet should be varied and varied – in this way it will provide all the necessary vitamins, and above all abound in vegetables (proper supply of beta-carotene is very important, we can find it in orange and red vegetables and fruits). Recommended oils in this disease are evening primrose oil (a source of GLA) and of course those that are a source of n-3 acids. Oils: blackcurrant or hemp seeds are in turn rich in GLA and vitamin E, which plays an important protective role in this disease. Zinc will reduce sebum production, we will find it in sunflower or pumpkin seeds, as well as fish, eggs, and lean meat.
We highly recommend a professional study on the nutritional recommendations for acne: ABC nutrition. Principles of healthy eating. What to eat to have a healthy complexion?
When the first mimic wrinkles appear – those in the corners of the eyes, from heartfelt laughter – we quickly go to the drugstore for cream or serum. Of course, external care is important, but the active ingredients in cosmetics only reach the stratum corneum, the outer layer. To nourish the skin deeper, a well-balanced diet is needed, based on vegetables, fruits and whole grains (sources of vitamins A, C, E as well as zinc, silicon, antioxidants). If our diet leads to protein deficiency, it will cause dryness and cracking of the skin, pigmentation changes, and the skin will look old. Read the article: Protein in our diet. Slowing skin aging, we find omega-3 in fish, linseed oil for Dr. Budwig’s diet, walnut oil, while omega-6 is in borage oil, evening primrose oil, blackcurrant seed oil, hemp seed) . Hemp seed oil has been proven to reduce transepidermal water loss, similar to borage oil. In turn, a group of people receiving evening primrose oil for 84 days showed a significant improvement in skin parameters such as hydration, elasticity and firmness.
In addition to a proper diet, let’s not forget about regular physical activity and taking care of our mental health, because it also greatly affects our young appearance! 😊
Ol’Vity products for our health and appearance:
- Shelled sunflower
2. Pumpkin seeds
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