If you haven’t gotten the Clear Skin Nutrition book yet and you’re still wondering what foods are best for acne, this series is for you.
In this series on Nutrition and Acne, you’ll discover:
- Why you won’t get this information from conventional dermatologists
- What the different nutrients are
- What the most nutrient dense foods are
- The effects that specific vitamins and minerals have on acne
- And more
Why You Won’t Be Told To Change Your Diet From Your Dermatologist…
The current stance that most dermatologists have on the relationship between diet and acne is that there is none. The medical establishment is taught that diet has absolutely nothing to do with acne.
They came to this conclusion after two completely unscientific studies came out. One of the studies gave two groups chocolate bars loaded with sugar and trans fats, but one of the bars had 10 times more chocolate than the other. Unsurprisingly, both the groups broke out worse after eating a product loaded with sugar and vegetable oil for a month. Somehow from this study they came to the conclusion that diet has nothing to do with acne.
Let me repeat that…
They did one study…
They gave two groups chocolate bars with sugar, transfat and chocolate.
They varied the amount of chocolate that was between the two groups.
And after nothing happened, they extrapolated the data to say that there is no food that has any affect on acne…
This is our system at its finest folks.
Why You Need To Have A Healthy Diet If You Have Acne
People with acne are drastically deficient in vitamins and minerals, especially vitamins A, E and zinc.
People who suffer from acne have higher levels of inflammation.
The nutrients in our bodies come from the foods that we digest and the supplements we take. Nutrients combat inflammation. We want to get the greatest amount of nutrient content from our foods and supplements so we have normal levels of vitamins, minerals and inflammation. Eating real, whole foods and not eating anything processed or refined is how this is done.
Now, let’s discuss the different nutrients that we get from real food and the affects they have on our body and skin.
The Different Types Of Nutrients: Macro, Micro, Phyto
There are different classes of nutrients. The main players are macronutrients, micronutrients and phytonutrients. The macronutrients are the proteins, carbohydrates and lipids (fats). These macronutrients carry calories. The micronutrients are the vitamins and minerals in food. These don’t have caloric value but are imperative for bodily functions. Micronutrients supply our bodies with the essential ingredients that allow our cells to produce energy in their mitochondria. Micronutrients buffer our blood and prevent us from becoming too acidic or alkaline.
People tend to focus mostly on the macros, such as how much protein, carbs or fat they should eat in a day. Instead, we should shift our thinking to focus more on the micronutrients and ask how much vitamins, minerals and phytochemicals the food we eat has. Micronutrients prevent diseases and heal people from ailments. We need to focus on ingesting food that has the most abundant sources of micronutrients available.
So What Are The Most Nutrient-Dense Foods?
What are the most micronutrient dense foods out there?
Organ meats (i.e liver) from pasture-raised animals, organic sprouts, herbs and spices, green leafy vegetables, and other vegetables have the highest amount of nutrients. Dr. Joel Fuhrman, a leader in the health and wellness movement, created a food nutrition scoring system called ANDI. ANDI is an acronym for Aggregate Nutrient Density Index and scores foods based on their nutritional density. It determines how much nutrients a food has and how good it is for your health and then rates the food with a score from 0 to 1,000. Guess what foods score closest to 1,000? Green leafy vegetables such as kale, arugula, watercress, swiss chard, collard greens, mustard greens, spinach, cabbage and bok choy. These are the foods we want to include most in our diet.
We can make the nutrients in these foods even more bioavailable to our body by blending and juicing them. Blending and juicing also allows us to eat much more of these foods. This is important because the nutrient quality of nearly every food has drastically decreased over the past half century, so we need a lot more to fulfill our nutrient quota.
Most of the nutrients in foods are found in the liquid inside of them. That’s why we must chew our food thoroughly. When we chew, we extract the juice from the plants and digest it. Most everything else gets eliminated. There are also phytonutrients bound to the fibers of the plants. Fiber helps to feed the bacteria in our gut, so if we have a lot of good bacteria or want to boost it, fiber will help with that. Juicing and blending vegetables can be a great way to get a large quantity of vegetables into our diet. Fruit juices, though, are extremely high in sugar. We need to be sure that we are consuming much more vegetables than fruit to keep our sugar content lower. This is important for candida, gut dysbiosis, and hormonal regulation. Spinach is a staple in my smoothies because of its subtle taste and low sugar. We need to get in as many vegetables as we can to help support our bodies with their micronutrients and phytochemicals.
Most people fall well below the recommended amount of vegetables. About half of all adults in the United States, or about 117 million people, have at least one chronic health condition. Is it a coincidence that hardly anyone is reaching their recommended nine servings of fruits and vegetables a day? Most people’s typical intake of vegetables come from potatoes in the form of french fries and lettuce and tomato on a burger. Increasing our vegetable intake is recommended with all dietary theories for a reason. This is probably why when someone is vegan or mostly vegan their health improves so much. Usually they go from eating hardly any vegetables to overloading on fruits and vegetables, which helps to replete their nutrient stores (other than b12, which isn’t found in plants).
Phytonutrients – The Third Class Of Nutrients
Along with the macro and the micronutrients, there are phytonutrients, which are also known as phytochemicals. Phytochemicals are a relatively new discovery in nutrition. They are a set of nutrients only found in plants and possess incredible healing properties. These phytochemicals are expressed in the pigmentation, which are the colors of the plants. Green peppers have different phytochemicals than red peppers. Green cabbage has different phytochemicals than purple cabbage.
We need a wide variety of these phytochemicals to live optimally. As far as we know, animal products do not contain these essential phytochemicals. Animal products also do not contain fiber, which is said to be an essential component of a healthy diet and important factor for clear skin. Plants also contain greater numbers of antioxidants. Antioxidants fight free radicals, which are harmful substances that destroy cells and lead to inflammation. It is vitally important that those with acne consume copious amounts of antioxidants to help heal the inflammation in the body. Acne is a process of inflammation and antioxidants fight off the free radicals that cause inflammation. Including bountiful amounts of vegetables and having them comprise the majority of the diet will be the most beneficial for your skin and your overall health.
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