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While the main causes of acne are hormonal and often appear primarily during puberty, pregnancy, or as one of the symptoms of PMS, There are other, lesser-known reasons that are critical to adulthood, such as Stress, solar UV radiation or pollution.

To boost your skin’s defenses against acne, a healthy daily diet is important. Certain foods can reduce sebum production and reduce inflammation, two key factors in the appearance of acne, So here’s what you need to know about these five nutrients that will be your main allies in the fight against acne.

1. Zinc. It is a mineral that plays a vital role in maintaining skin health and regulating oil production. It has anti-inflammatory properties that help reduce redness and irritation caused by acne; Additionally, zinc aids in wound healing, which may be beneficial in repairing skin damaged by acne.Zinc-rich foods include Pumpkin seeds, chickpeas, lentils, nuts, whole grains and dairy.

2. Omega-3 fatty acids. They are powerful anti-inflammatory agents that can help soothe inflamed and irritated skin.this food Reduces the production of sebum and oily substances that clog pores and cause acne and also strengthens the skin barrier, Improves its ability to retain moisture and protects it from external stimuli.

fatty fish, such as salmon, mackerel, and sardines They are an excellent source of omega-3 fatty acids; and For vegetarians and vegans, flaxseeds, chia seeds, and walnuts are good for the skin.

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3. Antioxidants. They are a powerful defense against free radicals, which can damage the skin and contribute to acne formation, as they help neutralize these damaging molecules, preventing oxidative stress and inflammation. Vitamin C, in particular, is an important antioxidant that stimulates collagen production, promotes skin healing and reduces the appearance of acne scars.

Citrus fruits, strawberries, kiwis and bell peppers are great sources of vitamin C. Other antioxidant-rich foods include green tea and dark green leafy vegetables, Both help create a healthy, acne-free complexion.

4. Probiotics. Maintaining a healthy gut goes hand-in-hand with skin health, as an imbalance in gut flora can lead to inflammation and skin problems, including acne. Often referred to as “good bacteria,” probiotics can help restore balance to your gut microbiome and improve overall digestive health. In turn, this can relieve skin problems like acne. Incorporate probiotic-rich foods into your diet, such as yogurt, sauerkraut, whole grains, bananas, green leafy vegetables, onions, garlic, and soybeans.

5. Moisturizing food. Cucumbers, watermelon, oranges, and celery offer a double benefit of providing essential nutrients while also contributing to your daily fluid intake. Hydration helps flush out toxins from the body, reducing the likelihood of acne breakouts and promoting a healthy, glowing dermis.

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