7 Foods You Should Eat To Prevent Oily Skin Naturally

Oily skin is the result of the overproduction of sebum (oily substance) from sebaceous glands. Sebum is essential as it protects and moisturizes your skin and keep hair shiny and healthy too. But an excess of sebum can clog the pores of your skin and lead to acne which is very difficult to manage. Extra oil gives an unwanted shine to your skin and attracts bacteria which cause inflammation and skin ruptures. If you are facing all these problems, scroll down and find out how you can prevent oily skin naturally.

Variety of ways are available to get rid of oily skin. Whether you have tried home remedies or several expensive products, nothing will work until and unless you pay attention to your diet. Whatever you eat, plays a significant role in taking care of your skin. Here I am sharing a list of foods that you should avoid if you want to prevent oily skin naturally.

# Dairy Foods

The consumption of milk and other fermented dairy products like yogurt result in some hormonal (such as testosterone) imbalances. This can stimulate the overproduction of oil by the sebaceous glands which can lead to more clogged pores, breakouts, and acne.

Worried about your calcium intake? Opt for fortified plant-milk alternatives soy milk, almond milk and rice milk. Green leafy vegetables, almonds, and oranges are some other great sources of calcium that provide the nutrients you need.

# Saturated and Trans Fat

Saturated fats found in red meats such as beef, lamb, sausages, and bacon increase inflammation in the skin and lead to increased oil production and blocked pores. If you want to prevent oily skin naturally, avoid eating cakes, pastries, pizza, pies, butter, cream, and cheese.

Trans fats are unhealthy and found in most processed foods. Before buying, check the labels and avoid the products that list hydrogenated vegetable oil as an ingredient. Grease and fat present in these foods can make your skin look unhealthy and boost the production of hormones, which can lead to acne.

Cook in healthy fats like olive oil and instead of frying, try baking, broiling, grilling, and poaching your food.

# Salty Snacks

Studies have shown that acne is closely linked to excess iodine in the diet. Iodine is an essential mineral of the body, so don’t cut down iodine completely, but reduce the intake of salt. Excess of sodium intake increases the amount of oil on face, which in turn could increase acne production. Also, too much salt increases water retention and can dehydrate your skin too. This leads to swelling and it makes it difficult for your skin to heal from acne.

Apart from fast foods, some of the other examples of salty foods are chips, crackers, table sauces, salad dressings, pickles, salted nuts, and bacon. Before consuming, make sure to check all pre-packaged foods for their sodium content. Another way of reducing salt intake is to rinse all canned vegetables, meats, and beans after opening them and stop sprinkling table salt over your meals and salads.

# Alcohol

Drinking alcohol can affect certain bodily systems that influence acne development. The immune system keeps bacteria under control but alcohol weakens the immunity which causes bacteria to build up in skin pores, resulting in more inflammation and acne breakouts. Alcohol dehydrates the skin which hinders body’s ability to remove and flush out inflammatory toxins and this can lead to acne.

Instead of alcohol, go for a low-sugar virgin cocktail or a water. If it’s difficult for you to quit the habit, drink in moderation and try to stick to clearer alcoholic drinks like vodka. Make sure to drink a glass of water in between each alcoholic drink to keep hydrated.

# Spicy Foods

Consuming excess spices can cause an inflammatory reaction in the body which causes a rise in temperature, followed by sweating. That sweat triggers oils to be released into the skin, and it’s those oils that trap the dirt and bacteria. Increased oil production clogs the pores as well and results in a breakout.

# Sweet and Sugary Drinks

Control your intake of the beverages and foods items which are high in added sugars. Taking in high doses of sugar will increase inflammation, damage collagen and elastin fibers of the skin. This will compromise your body’s insulin production as well and result in the worsening of your acne lesions.

So avoid carbonated cold drinks and packaged juices as these drinks help to produce more oils in the skin. Fruit smoothies and sparkling water with lemon are healthy alternatives to soft drinks.

Cut back on sugary items such as candy, cookies, cakes, and pastries. Instead of all these, go for naturally sweet fiber sources such as berries, yams, mangoes, and apples.

# Refined Carbs

Refined grain food items like white bread, white rice, and white pasta contain no fiber and lose important nutrients when they are processed. They leave a bad impact on your skin and lead to an increase in oil production levels.

Instead of these, reach for wholemeal bread, brown rice, wholemeal pasta, quinoa, and oats. These foods have higher levels of fiber and are much less processed.