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Shine on the face, dull complexion ... oily skin gives us a hard time.
But, if the causes are numerous, equally numerous are the remedies.
What if we take a look at our food?
With a few tips, your diet for oily skin can become an easy and an all-encompassing remedy for most oily skin issues.
Oily skin is a terrible nuisance in the daily routine of people with oily skin. It is quite prone to blackheads and acne. Also, oily skin secretes excess sebum which leaves the face shiny, especially on the forehead, nose, and chin.
Read: Oily Skin Symptoms
Well, let me tell you, if you have oily skin, it is not completely your fault. Thanks to our genes, oily skin is inherited from generation to generation.
Read: Why Is My Skin So Oily?
However, sometimes oily skin also occurs because of environmental factors, diet, and lifestyle.
What you eat plays an especially important role. Dietary changes are known to improve and cure many skin conditions and can help you achieve healthy skin.
Many food items that we eat without giving much of thought can be harmful to the skin. And, the list of foods to avoid for oily skin is quite long.
On the other hand, fresh fruits and vegetables can do wonders for you in your pursuit of good complexion and healthy skin. Among them, some are particularly effective in combating oily skin.
Would you like to know what foods cause oily skin?
I will tell you the exact diet plan for oily skin. In this post, you will find out what ingredients to avoid for oily skin, and what to eat for oily skin instead.
Ready? Let’s dive right in.
Top 6 Foods To Add In Your Diet For Oily Skin
1) Green Vegetables
Green leafy vegetables are the best food to include in your diet plan for oily skin. From spinach to kale, green leafy vegetables produce vitamin C which can fight oxidants that you are exposed to every day.
It is certainly not easy to consume green leafy vegetables in large quantities every day, but including them in your diet will help you achieve healthy skin.
Broccoli, considered a superfood, contains vitamin C, magnesium, and vitamin A that helps to prevent clogged skin pores.
Broccoli is also anti-inflammatory and soothes the skin. It helps in oil control and reduces the risk of acne and other skin problems.
Nuts are full of vitamins (E), magnesium, potassium, calcium, and iron - all of which help in rebalancing our skin as well as in fighting skin problems and infections.
In addition, nuts reduce the overproduction of sebum, thus preventing the skin from becoming oily.
They also have anti-inflammatory properties and help improve skin texture. This means that you should increase your intake of nuts to overcome the problem of oily skin.
Regular consumption of omega-3 fatty acids reduces inflammation and can reduce the risk of acne, blackheads, dull skin by lowering insulin and preventing hyperpigmentation of sebum follicles.
Including dietary omega-3 fats in your diet plan for oily skin can make the skin healthy and also diminish wrinkles.
Tomatoes are extremely versatile, because regardless of whether it's used raw or as a sauce - everyone likes to consume tomato in one of the other forms.
Like all fruit and vegetables, tomatoes contain valuable vitamins and minerals that are important for humans.
Lycopene in tomatoes is especially beneficial for oily skin. Not only does it ensure that the tomato tastes juicy and powerful, but it also promotes collagen and its production.
Tomatoes also help the skin to stay youthful and healthy. Because they help to protect against UV rays and keep the skin from aging and drying out.
So, do include tomatoes in your oily skin diet.
Avocado is very popular, mainly in South and Latin American countries, where it has long been an integral part of the diet of people.
After the avocado found its way to Europe, it turned out that it contained a lot of healthy unsaturated fats and vitamins.
It is therefore not surprising that avocados are good for oily skin. The fats present in avocado can protect the skin from too much sunlight and ensure that it is still healthy and plumpy.
That is exactly why it is often used in cosmetics such as face creams. So, do make sure to add it to your diet for oily skin and acne.
5) Whole Grains
Usually, we all love to eat white bread, but such foods are highly processed. They lead to skin inflammation and improper digestion.
Instead of processed food, you can add whole grains such as barley, corns, oats, and millets to your diet. These foods are rich in fibers that help in better digestion.
Fiber helps to fight constipation. Constipation creates an imbalance in the body and contributes to clogged pores, acne, and other skin problems.
Including these fiber-rich foods in your daily diet for oily skin will ultimately lead to clear and healthy skin.
Cucumber has a lot of health benefits, and almost everyone loves having cucumber in either raw or cooked form.
As we all know, hydration is incredibly important for our skin. Cucumbers have antioxidant properties that rehydrate the skin.
Adding cucumbers to your oily skin diet will definitely help you get rid of greasy and shiny skin.
Cucumber has a cooling effect on the skin and helps you get clean, healthy, fresh, and attractive skin.
Plus, it's easy to add cucumber to your diet – you can add them to everything - from salads to sandwiches or even to flavor your water!
6 Foods To Avoid For Oily Skin
Foods mentioned below are the worst foods for oily skin as they increase the oiliness of the skin. It is best to avoid these foods that cause pimples and oily skin.
1) Dairy Products
It may seem like a surprise to you, but milk and dairy products can be harmful to your skin. They can have a terrible impact on oily skin - worsening acne-related issues and accelerating aging.
Of course, you should not completely exclude them from your diet, but I still recommend limiting the number of dairy products you consume every day.
Try to use organic foods and medium-fat milk instead of skim milk.
Forget about the glass of milk you were forced to drink as a child and look for the calcium in green vegetables.
It's time to get used to the fact that sugar is one of the most common causes of many of our troubles. Sugar consumption causes a spike in blood glucose levels.
The pancreas then releases large amounts of insulin into the bloodstream. As a result, the sebaceous glands begin to work actively, which in turn causes the appearance of an oily sheen on the face and leads to acne breakouts.
Try swapping your favorite chocolate or cookie snack for an apple, hummus toast, or a light salad. Also, limit your sugar intake in beverages. Instead, drink healthy green tea or black coffee.
3) Red Meat
Who doesn't like to eat tasty grilled or fried beef and pork? I know it’s mouth-watering. But you should always avoid red meat in your diet plan for oily skin if you want to get rid of your skin issues.
Red and fatty meats like lamb, pork, ham, and beef are high in saturated fat. These foods contain saturated fats, the excess of which can lead to skin inflammation.
Nutritionists advise not to get carried away with red meat and alternate it with poultry, fish, and seafood.
There is a wide variety of recipes available to spice up your fish and seafood to boost your taste buds. Try to limit or reduce the consumption of fatty red meat.
One of the culprits for oily skin is common salt, which we are used to adding to our meals every day. Too much salt in the diet dehydrates the body, which causes it to retain water, leading to puffiness and bags under the eyes.
The skin, in turn, also tries to combat dehydration, and therefore mistakenly begins to produce more sebum.
Try to eat less salt and avoid pickles, canned foods, and fast food - these foods tend to contain the highest amount of "white poison".
5) Refined Carbohydrates
Processed food usually satisfies our hunger but these refined cereals can give rise to oil production.
Foods like white bread, pasta, white flour, junk foods, and processed juices can damage your skin and can cause pimples and blemishes.
To regulate things, prefer including slow sugars and whole grains in your diet for oily skin.
Rich in fibers, they improve the skin texture, and also the radiance of the complexion.
6) Spicy Foods
Excessive consumption of spicy foods can affect the well-being of your skin and cause lots of pimples. This is because your digestive system can react badly to excessive consumption of spicy foods.
The blood vessels can dilate, making your skin appear swollen and mottled.
People with oily skin should be especially careful with spicy foods. You should specifically opt for salads or soups in your oily skin diet.
Health and food matter the most. Always keep your eye on your plate! It is the place where we need to bring changes.
Add the above foods in your diet for oily skin, and you will see results soon. Though nothing changes overnight, have patience and you will definitely get an oil-free and healthy skin.
But there are other few things that can also boost your skin health and keep it oil-free.
Here are a few tips to help you get oil-free skin -
1. Always use face toner instead of harmful soaps.
2. Keep wet tissues handy for wiping oils from the "T" zone.
3. Use home remedies to make face packs for oil control - like potatoes. Here is a list of natural remedies for oily skin that you can try.
4. Take care of your health and do regular exercise.
5. Don't rub or touch your face frequently as it may cause acne and breakouts.
Are you including these foods in your oily skin diet? What other tips do you have for people with oily skin? Don't forget to share your thoughts below 🙂