Sometimes skin imperfections (acne, boils, dermatitis) are not only present during adolescence but can also appear at other stages of life. Prevention starts with the choices we make at the table; most of the time, the diet followed by people affected by these problems is often deficient in essential nutrients and, at the same time, too rich in fats and sugars.
Generally, the diet of those suffering from dermatitis or boils should include whole grains (it is important to check in each case that there are no intolerances or disorders related to gluten sensitivity), fresh fruit and vegetables, and legumes. Specifically, some foods have proven particularly effective in preventing and reducing the inflammatory symptoms typical of skin affected by boils and dermatitis.
ACNE AND NUTRITION
FISH, FLAXSEEDS, CHIA SEEDS
These foods are characterised by their high content of Omega 3 fats, fatty acids with high anti-inflammatory power. They are useful in treating various skin problems, not only acne but also hives and eczema.
Among fish, opt for wild salmon, cook it for a few minutes and accompany it with a generous green salad of fresh spinach and lamb's lettuce, which, thanks to their high content of folate, chlorophyll and fibre, contribute to providing B vitamins, magnesium and anti-inflammatory substances active on cellular DNA.
Flaxseeds can be consumed whole or freshly ground: about one tablespoon a day in yoghurt for breakfast, or sprinkled on fruit salads or in salads.
Chia seeds, whose consumption dates back to Maya and Aztec cultures for their natural ability to boost energy, are a superfood. They are rich in macro and micronutrients such as Omega 3, vitamins, proteins, minerals, antioxidants and amino acids. They contain, for the same weight, 5 times more calcium than milk, more iron than spinach, more fibre than oatmeal, more potassium than bananas. They can be incorporated into all meals without altering their taste; when in contact with liquids, they can absorb up to 10 times their weight, transforming into a gelatinous substance that, once ingested, provides hydration to the body and a sense of satiety. The gel that forms can promote the elimination of waste and toxins present in the intestine. This improves constipation and irritable bowel syndrome, forming a protective layer on the intestinal wall. Chia seeds contain all amino acids, including essential ones, i.e. those that the body cannot synthesise and must, therefore, necessarily introduce from outside through diet.
WHEAT GERM AND SEEDS
These foods are very rich in zinc, a trace element that appears to be particularly useful in reducing the effects of acne. Whole grains, legumes, and nuts are rich in it. Brazil nuts and almonds, on the other hand, are rich in selenium which, like zinc, is a trace element particularly useful for skin health, as well as a powerful antioxidant. 2-3 per day are enough.
FRUIT AND VEGETABLES IN THE FORM OF JUICES OR FRESH JUICES
Centrifuges and fresh juices that combine fruit and vegetables are very useful because they contain anti-inflammatory substances: orange and red foods are characterised by their high beta-carotene content. Green leafy vegetables have detoxifying effects, while berries contain very important phytonutrients useful for protecting the skin from free radical aggression and the effects of solar radiation.
Among all fruits, regular consumption of apples is recommended, as they are rich in pectin and have a marked anti-acne action.
FOODS RICH IN PROBIOTIC SUBSTANCES
These are foods that exert a marked action at the intestinal level, as the skin is primarily affected by the balance of the intestinal ecosystem. Among the foods to favour are yoghurt, kefir, miso soup, fermented vegetables such as sauerkraut, and tempeh.
ANTI-ACNE DIET
In the case of acne, it would be advisable to reduce sugar consumption, which, as we know, is hidden in many common foods and drinks. Acidifying and inflammatory, this food is particularly harmful for acne, especially if refined.
All foods that cause a spike in blood sugar levels should be drastically reduced. Our body reacts to this situation by using hormones and increasing inflammation, which promotes acne. Therefore, minimise refined cereals, processed foods, etc.
Some studies have shown an association between cow's milk consumption and acne. This is probably due to the fact that milk is also a food that increases inflammation; it also contains many growth hormones that can promote excessive growth of skin cells and thus block pores. The skin is greatly affected by the consumption of junk food for the same reasons mentioned above; these foods, in fact, excessively stimulate hormones and alter blood sugar levels. No fast food lunches or dinners, and no French fries.
