Revealed, the 10 best foods to eat for clear skin - and why people prone to flare-ups should avoid sugar and dairy 

Does chocolate cause spots? How can you control acne? And which foods can help achieve a healthy glow?

Now, a leading dermatologist has addressed the questions that plague so many of us desperate for a clear complexion - and revealed which foods can help us achieve it.

In his new book, Perfectly Clear: The Perfect Guide to Clear Skin, Dr Nick Lowe explains why certain foods can trigger a breakout - and how to revive tired skin.

Here, in an extract, he reveals how to eat your way to radiance.... 

In his new book, Perfectly Clear: The Perfect Guide to Clear Skin, Dr Nick Lowe explains why certain foods can trigger a breakout - and how to revive tired skin (file image posed by model)

GOOD AND BAD FOODS - AND ACNE: THOSE THAT HELP, THOSE THAT MAKE IT WORSE

Diet has a role in acne, though it is rarely food alone that causes acne.

Keeping a diary (recording foods eaten and the severity of your skin problem), may help you identify trigger foods.

A study published in the prestigious Journal of the American Academy of Dermatology in 2012 showed people with moderate and severe acne were likely to consume large quantities of dairy products, sweets and milk chocolate.

There is more and more research to suggest that some diets are linked with acne. 

Processed refined carbohydrates (sugar, chocolate, sweets, white flour and white pasta) are the foods to avoid or at least go easy on. 

If you reduce these to 10 per cent of your diet, you will decrease the action of the hormones that make skin oily, and, in turn, reduce acne. 

CARBS – BAD AND GOOD

THE GLYCAEMIC INDEX (GI)

Carbohydrates can be divided into simple ‘fast-acting’ carbohydrates and complex or ‘slow-release’ carbohydrates. 

Foods are sometimes described as high or low glycaemic foods according to their effect on blood glucose levels.

Different foods can be ranked on the Glycaemic Index (GI), the higher the GI the faster the rise in the blood glucose level. Pure glucose has a GI of 100.

Bad or simple carbohydrates, e.g. glucose and sugar, which are ranked high on the glycaemic index, release energy quickly into the body, making blood glucose levels soar. 

Foods containing ‘bad carbs’ include things like sweets, syrup, white bread, white pasta and desserts. They give short-lived energy but leave us feeling tired afterwards. 

They are also linked to obesity and insulin-resistance, and increase the risk of diabetes and premature ageing.

These foods seem to make acne worse, by increasing skin response to androgens.

Bad or simple carbohydrates, e.g. glucose and sugar, which are ranked high on the glycaemic index, release energy quickly into the body, making blood glucose levels soar. These foods seem to make acne worse, by increasing skin response to androgens

GOOD OR COMPLEX CARBOHYDRATES

Good or complex carbohydrates, e.g. whole wheat, those that rank low on the glycaemic index, release their energy more slowly, are better for your health and your skin.

They are therefore less likely to aggravate acne (see the table above - the glycaemic index rating of some foods’).

PROTEINS ARE GOOD

Proteins provide us with amino acids, which are essential for building cells, including those in the skin, hair and nails. 

Proteins also play a vital part in the production of collagen and elastin – necessary for youthful-looking skin with a good texture and tone.

Good sources of protein include lean meat, fish, nuts, tofu, soya, eggs, cheese, beans and lentils.

BETTER-FOR-YOU FATS

‘Good’ fats are an important source of energy and also play a role in skin health. 

They help the skin produce its own natural fats, or lipids, which act as a barrier against water loss and keep skin feeling smooth and supple. And they also help reduce inflamed skin in acne.

SOME ‘BETTER-FOR-YOU-FATS’

Monounsaturates: Are found in olive oil, avocados, seeds and nuts.

Polyunsaturates: Are found in most vegetable oils, including corn, rapeseed and sunflower, and also oily fish.

DAIRY PRODUCTS MAKE ACNE WORSE

Research has found that people with moderate and severe acne were likely to consume large quantities of dairy products, sweets and milk chocolate

Dairy products can worsen acne because dairy cattle are fed hormones to increase milk production. 

If traces of these hormones are present in dairy foods they can cause or aggravate acne.

Skimmed milk is particularly bad for your acne - the association between milk intake and teenage acne was greatest with skimmed (non-fat milk). 

Studies showed when the skimmed milk was analysed there was a high GI compared to whole milk, which may worsen acne.

HOW TO REDUCE YOUR DAIRY INTAKE

Try soya milk and other milk substitutes – if you really love milk, drink small amounts of whole fat milk instead of skimmed milk, and eat dark chocolate instead of milk chocolate.

WHAT TO EAT FOR CLEAR SKIN

What you eat can be just as important as the creams you put on your skin. If you want radiant and healthy skin, here are some nutrient ingredients to consider.

VITAMIN A

Vitamin A plays an important role in skin cell formation, and getting adequate (but not excessive) amounts is beneficial for people with acne. 

Some acne creams and medicines are developed from vitamin A.

Getting adequate amounts of Vitamin A is beneficial for people with acne. Beta carotene, which is converted to vitamin A in the body, is found in orange-coloured foods, such as carrots, sweet potato, pumpkin, mangoes and butternut squash

Foods containing vitamin A

Beta carotene, which is converted to vitamin A in the body, is found in orange-coloured foods, such as carrots, sweet potato, pumpkin, mangoes and butternut squash. 

It’s safer to get vitamin A from foods rather than supplements. 

Too much vitamin A supplement is toxic to the body and can result in dangerous side effects, including foetal defects in pregnant women.

VITAMIN E

Vitamin E is a powerful antioxidant that helps to prevent premature ageing and promotes smooth, supple skin. The body can’t produce vitamin E, so it gets it from the foods you eat. Vitamin E helps vitamin A to work on your skin, thereby helping acne.

Foods containing vitamin E 

Vitamin E is found in many nuts, fruits and vegetables, and in olive oil, sunflower oil and wheat-germ oil.

Lycopene gives tomatoes their red colour and is an excellent antioxidant, helping to prevent the skin from being damaged

LYCOPENE

Lycopene gives tomatoes their red colour and is an excellent antioxidant, helping to prevent the skin from being damaged by free radicals caused by inflammation e.g. acne and UV rays.

Foods containing lycopene

Tinned tomatoes contain even more lycopene than fresh – so get your daily dose with homemade pasta sauces and soups. 

OMEGA 3 FATTY ACIDS - SALMON AND OILY FISH

Omega 3 and 6 fatty acids from oily fish help skin to be healthier and less inflamed.

You need to eat two portions of oily fish every week for maximum benefit. Fish oil supplements can be a good option. 

Foods containing omega 3 fatty acids

The richest sources of omega fatty acids are fish such as sardines, mackerel, tuna and salmon. 

Alternatives include flax seeds and oil, hemp seeds and oil, walnuts, soybeans, and pumpkin seeds and oil.

Herrings, mackerel, sardines, salmon and tuna keep skin moisturised, healthy and less inflamed.

SELENIUM

As we get older skin loses some of its natural elasticity and becomes more prone to wrinkles.

Inflamed acne can damage collagen and elastin.

Selenium is an antioxidant mineral that helps protect the skin from inflammation and sun damage and preserves elastin, a protein that keeps the skin smooth and tight.

Foods containing selenium

Sources of selenium include Brazil nuts, fresh and saltwater fish, beef, poultry, wheat germ and brown rice. 

It’s best to get selenium from food rather than supplements. Too much selenium supplement can be toxic.

Dark chocolate contains cocoa and is a healthy pleasure you can enjoy. It's also high in antioxidants, which aid the heart and skin, reducing acne inflammation

ZINC

Zinc speeds up skin renewal, protects cell membranes and controls sebaceous oil gland activity – a very important cause of acne.

Foods containing zinc

Sources of zinc include lentils, black-eyed peas, soybeans, oysters, lobster, lean beef, crab, wheat germ, skinless chicken and turkey, lean lamb, clams, mussels, pumpkin seeds, yogurt, cashews, peanuts and sunflower seeds.

VITAMIN B3 (NIACIN/NIACINAMIDE)

Vitamin B3 helps acne by reducing skin inflammation and improving the skin’s ability to be a protective barrier.

Foods containing vitamin B3 

Sources of vitamin B3 include oily fish (especially tuna), chicken, turkey, mushrooms, kale, broccoli, peanuts, beans and cereal. 

Kale is a great source of niacin/niacinamide, which is essential for good, clear skin.

Zinc speeds up skin renewal, protects cell membranes and controls sebaceous oil gland activity – a very important cause of acne. It can be found in lentils, black-eyed peas, soybeans, oysters, lobster, lean beef, crab, wheat germ, skinless chicken and turkey, lean lamb, clams, mussels and nuts and seeds

MONOUNSATURATED FATTY ACIDS

Monounsaturated fats don’t just protect heart health, lower cholesterol and help fight inflammation from acne. 

They also contain iron and copper, which defend against free radicals and are involved in collagen production, promoting skin elasticity.

Foods containing monosaturated fatty acids

Monosaturated fatty acids are found in foods like avocados, seeds and nuts. 

Too many people watching their weight cut avocado from their diet. 

One avocado provides 320 calories and 29g of fat, but the fats are monounsaturated and help lower total cholesterol, making them a healthy choice. 

These ‘salad’ fruits are rich in the potassium, vitamins and fats we all need. they also contain Vitamin E, which helps skin heal and regenerate.

Monounsaturated fats - found in avocados and nuts and seeds - defend against free radicals and are involved in collagen production, promoting skin elasticity

DARK CHOCOLATE

I love dark chocolate! It doesn’t just taste good, it also contains antioxidants, which can reduce the skin damage caused by acne inflammation. 

But being dairy-free, it doesn’t aggravate acne as milk chocolate does.

Dark chocolate contains cocoa and is a healthy pleasure you can enjoy.It's also high in antioxidants, which aid the heart and skin, reducing acne inflammation.

Vitamin C- found in citrus fruits - can reduce inflamed acne. It can also help scars fade by helping the skin make new collagen

VITAMIN C

Vitamin C, the natural antioxidant, is needed for healthy blood vessels, collagen and joint health, and for reducing inflamed acne. 

It may help reduce scar severity after acne by helping to make new collagen in your skin.

Foods containing vitamin C

Citrus fruits, such as oranges and lemons, and fresh citrus fruit juices are a great source of vitamin C.

So are some of the so-called super fruits, such as goji, acai, blueberries and raspberries, plus green salads and green vegetables. 

Blueberries contain antioxidant protectants called flavonoids, which help to reduce sugar damage (glycation) to skin cells.

Raspberries contain powerful skin protectants called rutinosides, which reduce sun damage and inflammation to the skin.

Eat plenty of different coloured fruits and vegetables for a good mix of antioxidants and nutrients that will help protect your skin from damage, help skin repair itself and reduce inflammation from your acne.

THE TRUTH ABOUT FOOD AND DRINK

Q: Are tea and coffee bad for the skin?

A: They aren’t bad for the skin per se, but if you have too many cups a day, you may feel shaky and stressed from too much caffeine. Coffee is a good source for niacinamide, which helps acne. One or two cups supply enough niacinamide for a day.

If you drink green tea, you’ll be getting extra antioxidants. If you flush easily or suffer from rosacea, very hot tea and coffee may make your face redder. Let them cool.

Q: Should I give up chocolate for the sake of my skin? 
A: If you are acne-prone, but love your chocolate, go for dark rather than milk chocolate. Milk chocolate may contain traces of acne-causing hormones. It’s fine to nibble on a little dark chocolate.

Chocolate with a high cocoa content contains antioxidants such as procyanidin, which can help all kinds of health problems and may help to reduce inflamed acne.

Coffee is a good source for niacinamide, which helps acne. One or two cups supply enough niacinamide for a day. Too much caffeine will make you feel stressed - which can exacerbate skin conditions worse

Q: Does eating too much sugar, desserts or sweets give me spots?

A: Yes, any of these foods that have high glycaemic content may worsen your acne. One possible way they do this is by increasing the ‘acne-forming’ action of your hormones. Look for low glycaemic treats instead.

Q: Can vitamin supplements help my acne?

A: There’s no substitute for a healthy balanced diet, but I do recommend omega 3 supplements to boost skin health and improve acne. 

Omega 3 oils come from oily fish (salmon, herring, and mackerel), which we often don’t eat enough of. 

They fight inflammation and promote healing. Niacinamide and zinc have also been shown to be beneficial for acne. Moderate doses of vitamin A supplement, 5000 units per day, may help acne.

Extracted from Perfectly Clear - The Perfect Guide to Clear Skin, by Dr Nick Lowe and Dr Philippa Lowe, £14.99. 

http://www.drnicklowe.com/perfectly-clear-the-perfect-guide-to-clear-skin.html