What to eat to help acne? ——10 days of hot topics and scientific diet guide
Recently, the topic of "diet and acne" has once again become the focus of hot discussion on social platforms. Combining popular discussions and authoritative research across the Internet in the past 10 days (data as of October 2023), this article compiles scientific dietary recommendations to help improve skin condition by adjusting diet.
1. Data inventory of hot topics
| Ranking | keywords | Search volume (10,000) | Main discussion platform |
|---|---|---|---|
| 1 | anti-acne foods | 28.5 | Xiaohongshu, Weibo |
| 2 | Drinking milk causes acne | 19.2 | Zhihu, Bilibili |
| 3 | Omega-3 acne treatment | 15.7 | Douyin and WeChat public accounts |
| 4 | High GI food lightning protection | 12.3 | Douban, Kuaishou |
2. 5 types of foods that can help improve acne
1. Foods rich in Omega-3 fatty acids
Omega-3 has anti-inflammatory properties and can relieve acne redness and swelling. Salmon and flaxseed oil were mentioned most frequently in popular discussions.
| food | Omega-3 content (per 100g) | Recommended serving size |
|---|---|---|
| salmon | 2.3g | 2-3 times a week |
| chia seeds | 4.9g | 10-15g daily |
| Walnut | 2.5g | 30g per day |
2. Low GI value staple food
High GI foods stimulate insulin secretion and aggravate the activity of sebaceous glands. Recently, “quinoa” and “chickpeas” have become popular choices to replace rice.
3. Foods containing zinc
Zinc can inhibit Propionibacterium acnes, and shellfish have been recommended many times on short video platforms.
4. Antioxidant fruits and vegetables
Blueberries, spinach, etc. are rich in vitamin C/E, which can reduce oxidative stress damage. Data shows that the number of relevant recipe collections has increased by 40%.
5. Fermented foods
Kimchi and sugar-free yogurt improve skin condition by regulating intestinal flora and have become Xiaohongshu’s new “skin care tools.”
3. Three types of foods that need to be restricted
| category | Principle of acne | alternative |
|---|---|---|
| dairy products | Stimulates IGF-1 hormone secretion | Almond milk, oat milk |
| High sugar foods | Promote inflammatory response | Sugar substitute, fruit |
| Fried food | Increase sebum oxidation | Air fryer cooking |
4. Sharing of practical cases from netizens
In the Weibo topic # Eat Good Skin #, 72% of users said that acne has been reduced after adjusting their diet. Typical solutions include:
• Breakfast: Avocado oatmeal bowl + green tea
• Lunch: Brown rice + steamed sea bass + broccoli
• Snack: Brazil nuts + blueberries
5. Expert advice
The Chinese Acne Diagnosis and Treatment Guidelines point out that dietary adjustments should be coordinated with regular work and rest. If acne is severe, you should seek medical treatment in time, and food should only be used as a supplement.
Note: The data in this article is based on the analysis of topic popularity on Weibo, Xiaohongshu, and Zhihu platforms within 10 days (October 1-10, 2023). Please consult a nutritionist for specific individual differences.
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