As a nutritionist, when I think of skin health, I think of feeding my skin from the inside out. While teenagers are prone to blemishes and even acne as a result of changing hormones, they can support their skin in a number of ways, to help reduce the effects of teenage acne. To help teen’s look and feel their best these are the 4 factors I focus on to help prevent or reduce acne:
- Gut health – a healthier gut micro-biota may help hydrate and protect the skin. Think probiotic-rich foods like kimchi, sauerkraut, yoghurt, kombucha, which can help to replenish the good bacteria in your gut and balance your gut micro-biome.
- Hydration- hydrates the body’s vital organs and flushes Water is best – aim for 8 cups minimum per day.
- Nutrition – Teenage skin benefits from a higher protein-low GI diet, containing more natural foods, such as fresh fruits, vegetables, lean red meat, seafood and wholegrains.
Key Nutrients For Improving Acne Include:
- Vitamin E – May Help Protect Against Acne Scarring:
Think nuts, seeds & leafy greens like: almonds, hazelnuts, pecans, and walnuts, broccoli, spinach, kale, sunflower seeds & flax seeds.
- Vitamin C – Foods Rich In Vitamin C Can Help Prevent Scarring:
Think kale, melons, oranges, broccoli and tomatoes
- Vitamin A & beta carotene – Helps Enhance Benefits Of Selenium Which Can Help Ease Inflamed, Angry Blemishes:
Think eggs, sweet potatoes, cod liver oil, broccoli, spinach, and kale.
- Antioxidants – Attack Free Radicals Known To Damage Skin:
Think: blueberries, dark chocolate, strawberries, goji berries, artichoke, beans, red cabbage, beets, raspberries, spinach, green tea.
- Selenium – Strong Antioxidant That Reduces Inflammation:
Think corn, garlic, onion, sunflower seeds, oatmeal, spinach, yoghurt, brown rice, eggs, milk & cheese, halibut, shrimp, oysters, & tuna, ham, beef, turkey, chicken, Brazil nuts.
- Omega-3 fatty acids – Helps Reduce Inflammation:
Think salmon, anchovies, mackerel, walnuts, hemp, chia, flax & pumpkin seeds, avocado, coconut, goat cheese.
- Magnesium – Supports Hormone Balance:
Think artichokes, brown rice, figs, bananas, dates, Brazil nuts, black beans, whole grains (amaranth, quinoa, and buckwheat), tofu, cauliflower.
- Zinc – Helps Maintain A Healthy Skin PH Balance & Helps Keep Oil Production Under Control:
Think pumpkin, red meat, eggs, dairy products, whole grains and potatoes.
- Stress – increases stress hormones which can increase oil production and cause breakouts. Look for ways to relax, meditation, yoga, exercise etc.
Start making small changes daily to your diet by introducing some of these different food types and keep a diary of the changes you see and feel…
Remember this will take time, but consistency is key to get the results your looking for.
About The Author
Located in Melbourne, Be Well Nourishment specialises in supporting families to make smart nutrition choices, assisting with general nutrition; autism & ADHD related nutrition; poor eating habits; growth concerns; mental health; digestive issues; reduced food variety; and disruptive mealtimes. Our services include: nutritional consultations, meal planning services, and food therapy sessions.
To find out more visit: https://www.bewellnourishment.com/