Think spots are just for teenagers? Think again, many women in their 20's and 30's can suffer from acne too. Anything from genetics, hormones or stress can cause acne, but inflammation is almost always at it's core.
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All's not lost, however. To get glowing from the inside out, follow these top tips from nutritional therapist Rose Glover from TREAT, the personal nutrition coaching app.
Get those flaxseeds in, which are a good vegan source of omega 3 fat. Studies show that plasma concentrations of certain types of omega-3 fats are markedly lower in vegans, compared to fish-eaters. This may be due to the fact that the plant form of omega-3 is poorly converted into the 'active' anti-inflammatory form within the body, so vegans ideally need a lot more.
Try Nutritional Yeast...it adds a nice cheesy flavour to dishes and are loaded with b-vitamins, including the ever elusive nutrient in vegan diets, vitamin B12. Vitamin B6 in particular can help convert omega 3 fats into anti-inflammatory molecules within the body, and B vitamins also provide the energy your skin needs to regenerate and renew, so get sprinkling!
Hummus. We all know it - hummus is a vegan's best friend. ½ cup of hummus typically contains 2.3mg of zinc, a mineral that plays a key role in skin health. In fact, one study found that zinc levels were on average 24% lower in individuals with acne.
Sauerkraut. The health of your gut bacteria is crucial in helping to reducing inflammation, and an imbalance in your gut flora may be a contributing factor to acne. Fermented foods such as sauerkraut can contain billions of friendly bacteria that may help balance things out. Tempeh, coconut kefir and kimchi are also good choices.
Eat Brown rice. It is is loaded with fibre, which is vital for proper elimination and detoxification. Remember, your gut is the core center to your optimal wellness, so get those whole-grains in!
Swap white potatoes for sweet potatoes. That amazing orange colour is the powerful antioxidant beta-carotene, which may protect your skin and reduce inflammation. Sweet potatoes may also have a lower impact on blood sugar levels compared to white potatoes, which may be useful in managing acne.
Add some zing to your life with ginger. It has powerful anti-inflammatory and antioxidant properties, and has been used for centuries as a medicinal spice. Add to soups, curries, juices, and smoothies.
Blueberries. The blue pigment in blueberries is called anthocyanin, can suppress collagen degradation and protect the collagen in your skin from damage from UV rays. They are also loaded with vitamin C and are lower in sugar than other fruits, go blueberries!
Avocados are nature's butter, and are loaded with skin loving vitamin E - a nutrient that has been shown to be lower in those with suffering with acne.
And finally, get your greens in. Veggies like broccoli, cabbage and kale are exceptionally useful for fighting free radicals and helping your liver detoxify, so that you can get your glow back for good!
To learn more about which foods may benefit your skin and to see our delicious anti-inflammatory recipes, check out the TREAT app blog: http://treatapp.io/
You can download the TREAT app from the app store to talk to one of our nutrition coaches personally, who can help transform your diet with anti-inflammatory foods and calm the inflammation that can cause your symptoms.
Written by nutrition coach Rose Glover BSc Hons MBANT CNHC
Tagged in Vegan