7-day menu to reduce acne, blackheads and skin inflammation –

You’ve probably heard that real change starts from the inside out. The maxim is true, especially if you suffer from pimples and carnations. So how about feeding your body with ingredients capable of fighting this skin inflammation?

For this, we created a 7-day menu with a menu rich in vitamin B and antioxidants. “They reduce the activity of the sebaceous glands, stimulate collagen production and act in hormonal regulation”, explains Bruna Benedetti, nutritionist at Estima Nutrição, in São Paulo.

In addition, meals are filled with Omega 3 and zinc, responsible for reducing the inflammatory process and accelerating the regeneration of the affected region.

Key ingredients for healthy skin

oilseeds – They contain zinc, a mineral that fights infections and helps in the healing of the skin.

avocado and pumpkin – They have antioxidants that act against free radicals, minimizing the inflammatory process.

Eggs, fish and milk – Rich in B vitamins, control the activity of the sebaceous glands.

DAY 1

Breakfast

· 1 2-white omelet stuffed with onion, mushrooms, spinach and pepper

Lunch

2 cups of pumpkin soup

To have lunch

1 medium lean steak

· 4 col. (soup) of cauliflower puree

DAY 2

Breakfast

· 1 slice of wholemeal bread

· 1 col. (soup) ricotta cream

Lunch

· 3 col. (serve) avocado salad with walnuts

To have lunch

· 3 tongs of zucchini noodles with carrots, beets and broccoli

DAY 3

Breakfast

1 cup (200 ml) goji berry smoothie

Lunch

· 1 fillet of salmon baked with lemon and herbs

To have lunch

· 3 col. (serve) tuna salad with broccoli and quinoa

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DAY 4

Breakfast

· 1 low-fat yogurt

· 1 slice of melon

Lunch

· 1 plate (flat) of leaf salad with white beans

To have lunch

1 roast chicken fillet with avocado

2 cucumber salad tongs

DAY 5

Breakfast

· 2 boiled eggs

· ½ papaya

Lunch

· 1 plate (flat) of tomato, cucumber and sliced ​​almond salad

To have lunch

2 veggie burgers

4 roasted turnip sticks

6TH

Breakfast

· 1 tapioca made with 4 col. (soup) of gum and stuffed with 1 col. tuna (soup)

Lunch

· 2 col. (serve) pumpkin escondidinho with ground beef

· 3 kale tongs

To have lunch

· 2 pasta holders with chicken, mushrooms and spinach

DAY 7

Breakfast

1 medium bowl of oat porridge with berries

Lunch

1 plate (flat) of green salad

5 strips of grilled chicken

To have lunch

· 1 fillet of grilled salmon

· 5 asparagus

Afternoon snack options for those who want to reduce pimples

8 almonds 1 banana 1 piece of banana + cocoa powder ½ cup. (tea) of baby carrots 1 glass of açaí pulp smoothie 1 handful of pumpkin seeds 1 glass of chlorophyll juice 6 acerolas 2 slices of sweet potato 2 slices of pineapple 5 walnuts 6 cashew nuts