Foods for Oily Skin: What to Eat And Avoid

The main cause of oily skin depends on the genetic makeup of the person. However, it can be due to many reasons such as age, place of residence, season, enlarged pores, wrong skin care products, overdoing skin care, not using moisturizer. Diet also plays an important role in skin care, and knowing what to eat and what not to eat in the long run can be helpful.

What kind of food should people with oily skin eat?

Citrus fruits (grapefruit, lemon, orange)

With its high vitamin C and antioxidant content, it supports your collagen production and prevents acne by helping to increase the natural PH balance of the skin. Thanks to its high water content, it helps to keep your skin moist and protect it from external pathogens.

Foods containing high potassium, fiber, zinc, lectins, vitamins A, C and E (banana, avocado, cucumber)

It protects your skin from oxidative stress and premature aging, keeps away bacteria that can cause acne, and helps regulate your sebum oil production.

Green leafy vegetables (kale, spinach, chard, cabbage)

It is rich in vitamins A and C and copper. It promotes healthy cell growth, reduces inflammation and protects against free radical damage. low levels of vitamin A; It can worsen sebum oil production in oily skin.

Omega 3 fatty acids (fish, walnuts, flaxseed)

Helps strengthen the skin’s natural barrier, keeping toxins and pathogens out. These healthy oils can reduce inflammation and reduce the likelihood of developing blemishes and acne.

Legumes (lentils, chickpeas)

It has a low glycemic index, so you won’t experience a drastic spike in your blood sugar levels that could trigger your sebaceous glands to secrete more oil. Legumes contain the mineral zinc, which regulates your sebum oil production and helps your skin repair and renew itself.

Beta glucan (oat)

It helps stimulate the growth of friendly bacteria in the gut, is also rich in anti-inflammatory antioxidants and can help lower your blood sugar levels, preventing an insulin spike that can increase your sebum oil production.

Foods that are beneficial for oily skin

• Grapefruit,
• Banana,
• Castle,
• Walnut,
• Almond,
• Cucumber,
• pineapple,
• Lentil,
• Avocado,
• Oat,
• Coconut water,
• Flax seed,
• Green tea

Foods harmful for oily skin

• Too much sugar
• caffeine,
• salt,
• dairy product,
• peanut butter,
• gluten,
• processed food (meat products, carbohydrates from white flour),
• alcohol,
• fried foods,
• spicy food,
• soft drinks