The Mediterranean diet is well known for its benefits such as heart-protective effects and ability to help keep blood sugar and cholesterol levels under control. But following a diet rich in antioxidants can also help clear acne-prone skin, according to research recently published in Journal of Cosmetic Dermatology. That’s because the main ingredients in a Mediterranean meal can help reduce inflammation, treating one of the causes of acne outbreaks, for which there is a lack of effective treatments. The findings demonstrate yet another way we can be what we eat, as the saying goes, and that enjoying a Mediterranean diet can help keep blemishes at bay and improve the overall appearance of your skin.
What did the new study find?
Researchers recruited 60 pre-teens, teens and young adults with acne. They started by assessing the severity of each person’s skin problems, their “facial sebum levels” – the amount of an oily, fat-based substance they had – what their diet was like, their omega-3 levels and how participants evaluated its quality. of life. Almost 99% of study participants were deficient in omega-3 acids, found in foods such as salmon and avocado.
For 16 weeks, all participants received a Mediterranean diet plus a supplement made from omega-3-rich algae (yes, certain algae and seaweed are edible and even nutritious). At the end of the study, 85% of people had only mild acne and many had visibly clearer skin with fewer pimples; the majority (62%) had healthy omega-3 levels; and subjects also rated their quality of life significantly better at the end of the study compared to the beginning.
The study authors acknowledged that prescription medications are necessary to treat severe acne in order to prevent scarring and improve quality of life, but “the potential of lifestyle interventions should not be overlooked.”
How does the Mediterranean diet help acne?
It’s not just that the Mediterranean diet is good for your skin, but the way you eat influences your complexion, experts say. “I see a strong connection between diet and skin health,” Dr. Hannah Kopelman, dermatologist and host of the “Derm Club” podcast, tells Yahoo Life.
Previous research has shown links between certain foods with a high glycemic index (meaning they can make your blood sugar rise quickly) and acne, according to the American Academy of Dermatology. These foods tend to be ultra-processed or sugary snacks, including soda or other soft drinks, chips, potato chips, and white bread. As the AAD explains, fatty foods don’t cause acne, fatty foods tend to raise blood sugar.
A low-glycemic diet, on the other hand, appears to help keep acne at bay, according to the AAD, because these blood sugar spikes lead to inflammation and increased sebum production, which in turn can contribute to painful pimples by clogging pores.
And the Mediterranean diet is suitable, Dr. Jeffrey Fromowitz, who works at Boca Dermatology, Florida, told Yahoo Life. “The Mediterranean diet is rich in vitamins, nutrients, antioxidants and foods with a low glycemic index,” she says. “These factors improve skin health, reduce skin inflammation, and can even help balance the gut microbiome, resulting in clearer, healthier skin.
Omega-3 fatty acids, in particular, play an important role in this context, says Fromowitz. They are “essential nutrients that can improve skin hydration, regulate oil production and even reduce the appearance of acne”, he explains. “They work by balancing the fatty acid composition of lipids produced in the skin. The result is softer, more hydrated skin and less inflammation.”
What Mediterranean-Style Foods to Eat to Fight Acne
“For optimal skin health, focus on antioxidant-rich foods like berries and leafy greens, stay hydrated, and limit processed foods and sugars,” says Kopelman. All of this is included in a Mediterranean diet, for which Yahoo Life writer and nutritionist Maxine Yeung offers an excellent, simple, distilled how-to guide:
Eat at every meal:
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Fruits
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Vegetables
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Whole grains
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Extra virgin olive oil
Eat at least 3 servings per week:
Do not eat more than 1 serving per day:
Limit 1 serving per week:
The 60 study participants found they had fewer outbreaks when consuming these ingredients in addition to soy and probiotics (found in yogurt and fermented foods). Many found that their acne worsened when they ate more refined sugar, saturated fats, soda, dairy, sweets and when they drank more alcohol. Fromowitz suggests that the best foods for improving skin health include fatty fish, avocados, sunflower seeds, nuts, colorful peppers, sweet potatoes, broccoli, tomatoes, dark chocolate, green tea and red grapes.
