Healthy foods that prevent pimples (and how to consume them) –

No chocolate, milk or carbohydrates. The cause of so many pimples on your face could be an excess of omega 6. Considered a good fat (from the polyunsaturated family), this fatty acid is important for strengthening the body’s defenses. body. But, to promote this benefit, it needs to be in balance with omega 3. It is not what is happening!

Present in most industrialized products (vegetable oils, snacks, semi-prepared foods), omega-6 dominates the diet from the Brazilian. “Consumption is up to 20 times higher than it should be”, says Fernanda Sanchez, a dermatologist from Rio de Janeiro. Result: inflammation in organs, cells and glands, including sebaceous ones. “They start to produce more sebum and cause acne”, explains Sheila Mustafá, nutritionist and beautician from São Paulo.

Exaggeration of omega 6 also interferes with the body’s ability to use omega 3, famous for its anti-inflammatory action. And this, once again, paves the way for the pimples. The solution is to take it easy on highly processed foods and increase your sources of omega 3 (cold water fish, grains and seeds).

Vitamin A and zinc also have to do with acne. But here the problem is the lack of these substances. “Eating more greens, vegetables and fruits helps to improve the skin”, says Sineida Ferreira, a dermatologist from Rio de Janeiro. Now see what foods you should invest in to have peach skin.

Wholegrain oats, rice, bread and pasta

– (Photology1971/Thinkstock/Getty Images)

By having more fibers than the refined versions, they stimulate the proper functioning of the intestine – important for the elimination of toxins and beautiful skin. They also prevent blood sugar spikes and the production of insulin – a hormone that, in excess, causes inflammation in cells and, consequently, acne. Oats have another advantage: they are rich in zinc. This mineral hinders the formation of sebum and acts in cell renewal.

How much to consume: 2 tbsp./soup of oatmeal or 2 slices of wholegrain bread for breakfast and 3 tbsp./soup of brown rice or 1 scoop of wholegrain pasta for main meals.

Cold water fish (tuna, herring, salmon, sardines, cod)

– (Muratani/Thinkstock/Getty Images)

Rich in omega 3, they are foods that help control blood sugar and, therefore, avoid the uncontrolled production of insulin – hormone which also has the bad reputation of making the body store fat. The omega 3 fatty acid (considered a good fat) does more for the texture of the skin: it reduces the inflammatory substances that stimulate the production of sebum.

How much to eat: salmon (100 grams, 1 to 2 times a week), sardines (100 grams, 2 times a week).

Subscribe to our newsletter and stay up to date with the latest news from

Carrot, pumpkin and mango

– (LiliGraphie/Thinkstock/Getty Images)

Orange fruits and vegetables are the main sources of vitamin A – essential for reducing sebum formation and maintaining smooth and healthy skin. That nutrient it is also found in some leafy greens (spinach, broccoli).

How much to consume: 1 portion in one of the meals, at least 4 times a week.

avocado and acai

– (Natalia Bulatova/Thinkstock/Getty Images)

This duo prevents acne and wrinkles precocious. In the case of avocado, the merit is oleic acid, and açaíanthocyanins – antioxidant and anti-inflammatory substances.

How much to consume: 4 tablespoons of avocado (without sugar), 2 times a week, and 1 bowl of açaí, 1 time a week (blend 1 açaí pulp with 1 small banana and 1 teaspoon of raisins) .

Flax, pumpkin and chia seeds

– (m-chin/Thinkstock/Getty Images)

They also have good doses of omega 3 and fiber, avoiding peaks of sugar and excess insulin. Pumpkin seed is still a source of zinc.

How much to consume: 2 spoons/soup of linseed, pumpkin or chia seeds every day for breakfast or afternoon snack, yogurt or fruit. Or rotate between them. Plus 1 col./tea of ​​linseed oil, daily, in the salad.

Broccoli, kale, watercress and cabbage

– (Nachteule/Thinkstock/Getty Images)

The vegetables of the brassica group provide fibers and minerals (sulfur, magnesium and zinc), which detoxify the body. This makes the skin more beautiful. In excess, impurities favor inflammatory processes that can leave marks on the face.

How much to consume: 1 dessert plate (vary the vegetables), in at least one of the meals, every day. Plus a glass of chlorophyll juice, 3 times a week (blend 100 ml of coconut water + 1 handful of cabbage or watercress or 2 broccoli flowers + juice of 1/2 lemon + 1 slice of pineapple).

Brazil nuts

– (rodrigobark/Thinkstock/Getty Images)

Champion in selenium, she not only fight aging early as it speeds up the process of healing of the skin. This and other oleaginous fruits (almonds, cashews, macadamias) also contain zinc, a mineral that regulates excessive sebum production. But be aware of your body’s reaction. In people sensitive to arginine, another substance found in nuts, it can have the opposite effect: favoring acne.

How much to consume: 1 small portion of mix (2 chestnuts + 5 almonds or 1 chestnut + 3 almonds + 2 macadamias), 2 times a week.

Green Tea

– (YelenaYemchuk/Thinkstock/Getty Images)

Powerful in catechins and other substances antioxidants and anti-inflammatory properties, it is quite an ally for the skin. White, black and red teas are also good options. To detoxify, also bet on dandelion and leather hat.

How much to consume: 2 cups a day, 3 times a week, varying the type of herb. Prefer homemade tea, made with the infused herb to preserve the active principles.

Turmeric (turmeric)

Turmeric powder in a wooden spoon (MiljaPhoto/Thinkstock/Getty Images)

This spice is rich in curcumin, a substance that has anti-inflammatory, antioxidant and detoxifying.

How much to consume: 1 coffee spoon a day, as a seasoning. Add the powder at the end of preparation or sprinkle it on ready-made food (on rice, for example) to preserve its therapeutic properties.