10 anti-acne foods that help build skin's protective layer

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Clean and smooth skin is everyone's dream. In addition to advertised skin care products, nutrition also plays an important role in improving skin. If you're wondering what to eat to get rid of acne quickly, research has shown that high-protein, low-glycemic index foods can improve acne. You can absolutely have beautiful skin thanks to a diet rich in a variety of fruits and vegetables.

1. Kale

Kale (Kale) is superior to other vegetables in the cruciferous vegetable family, because they are low-calorie superfoods, containing many vitamins and minerals such as: vitamins A, B6, C and K, manganese, calcium, copper, potassium, magnesium and fiber.
In addition, kale contains antioxidants that work to reduce hyperpigmentation, which is an important key to helping to even out your skin tone. Vitamin C also promotes collagen formation, helping to heal acne scars faster by speeding up metabolism and cell turnover.
Hint: You can drink 1 cup of kale smoothie in the morning or stir-fry lightly as a side dish for lunch or dinner.
MORE: What does Kale make the best?

2. Sweet potatoes

What to eat to get rid of acne? Retinol is a derivative of Vitamin A, commonly used in cosmetic chemistry to fight acne and prevent wrinkles. However, not all skin can apply this substance because of its strong impact.
So the suggestion is to get it through food. Beta-carotene, the precursor to vitamin A, is one of the reasons sweet potatoes have their beautiful orange color. After sweet potatoes are absorbed into the body, the body converts beta-carotene into vitamin A. This vitamin has properties as a skin barrier against discoloration, clogging of pores, inflammation, and inflammation. Usually caused by free radicals.
Hint: Many people often stew, boil sweet potatoes, but you can also eat them in fried, baked or soup form to diversify the taste.
MORE: Foods rich in vitamin A

3. Lemon

What to eat quickly to get rid of acne? Lemon juice is often considered a natural astringent, helping to tighten skin and fade blemishes. However, the downside is that lemon juice is too acidic and will affect your skin's protective layer, causing the skin to lighten or darken too much after exposure to sunlight.
But if you consume lemons through applying a serum, drinking water, eating a salad, or incorporating them in different ways in your diet, there will be certain benefits to the skin, as long as you do not give up. through the shell.
A study from 2014 confirmed the protective and anti-cancer effects of flavonoids in citrus peels, specifically they help:
Increase collagen production. Prevents free radicals. Lightens acne scars. Hint: Squeeze a fresh lemon into a glass of warm water and drink it on an empty stomach every morning for radiant skin.

4. Pumpkin

Pumpkin is rich in fiber, fruit enzymes, zinc and alpha hydroxy acids, which help soften skin and restore pH balance. In addition, zinc also works to regulate the amount of oil secreted.
Hint: You can puree pumpkin to make pancakes for breakfast. Or simply roast pumpkin seeds with some oil and salt for a snack.

5. Berries

Referring to foods that quickly clear up acne, it is impossible not to mention berries. Small fruits like strawberries, cherries, raspberries, blueberries and blackberries contain a rich content of vitamin C and antioxidants that bring freshness and smoothness to the skin. These substances are also found in bell peppers, kiwi and broccoli.
Berries can provide health benefits such as:
Improve brain health Reduce cholesterol Keep blood sugar stable. Reduces risk of cardiovascular disease and diabetes Makes bowel movements easier. Hint: You can eat berries directly or combine with oatmeal and yogurt for a snack that is both nutritious and stimulating. About 8 strawberries or 21 cherries a day can help you get significantly improved skin.

6. Legumes

While foods with a high glycemic index such as chocolate, breakfast cereals, and white rice can cause blood sugar to spike, not only increasing the risk of type 2 diabetes, heart attack and stroke but However, legumes such as chickpeas, kidney beans, lentils and peanuts all have a low sugar content in common. They help stabilize blood sugar and reduce the risk of breakouts.
Hint: The most common way to prepare beans is to make soups or stews, combined with salads.

7. Papaya

Papaya contains a digestive enzyme called papain, which has many powerful benefits for the skin:
Exfoliates dead skin cells Unclogs pores Clears acne scars. Hydrate the skin. Prevent future breakouts. In addition, papaya also contains many vitamins and minerals such as: vitamins A, C, K, B, including folate, potassium, magnesium, calcium that help improve skin elasticity and eliminate the appearance of wrinkles. wrinkled.
Hint: Papaya can be made into smoothies, curry, eaten or used as a mask directly to help soften and brighten skin.

8. Quinoa

One cup of cooked quinoa contains 17-27 grams of fiber, so they help you limit the risk of constipation. Regular bowel movements will help remove toxins from the body, making the skin brighter and less bruised.
Hint: You can use quinoa to cook porridge, cook rice, combine with salad, replace flour to make cookies, pies.

9. Salmon

Salmon skin is consistently considered the best source of omega-3 fatty acids, and sardines, mackerel and anchovies are also great choices. Omega-3s help protect your skin from sun damage, reducing your risk of developing skin cancer and the brown spots that form with prolonged sun exposure. Salmon is also a good source of antioxidants, protein, B vitamins, potassium, and selenium.
Hint: You can grill, steam or sauté salmon or make sushi, cook porridge all very attractive and diversify the taste.

10. Cauliflower

Cauliflower contains a powerful amino acid called histidine. Histidine works great in blocking UV rays from the sun from wreaking havoc on your skin. In addition, it is estimated that one cup of cauliflower also contains: fiber, vitamins B6, C and K, folate, phosphorus, magnesium.
Hint: Similar to other vegetables, you can steam, stir-fry, boil cauliflower and consider it as a side dish in your daily diet.
If you wonder "What to eat to get rid of acne?", "What to eat quickly to get rid of acne?" The above are 10 foods that quickly get rid of acne, suggesting you to gradually adjust your diet. But besides nutrition, keep in mind that lifestyle and mental health also play a very important role in the appearance of your skin. Food is just one point in a triangle system that helps you have naturally healthy skin. Think of it as a foundation that you need to pay attention to to make yourself beautiful from the inside out.

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Reference source: healthline.com