Causes of Acne and How to Prevent it

What causes Acne?

Acne is caused by the interaction of sebum, growth of harmless bacteria, inflammation (redness and swelling) and hormones.

The process of accruing acne:

Underneath the surface of the skin are sebaceous glands. They make oil (sebum) which keeps the skin smooth and supple (flexible).

Tiny pores in the skin allow sebum to come through the skin surface.

Hormonal changes stimulate the sebaceous glands. The more sebum you make - the more greasy and greater your acne will be.

Sebum collects under blocked pores causing pimples/papules. Blockages are caused by the build up of dead and sticky skin cells.

Trapped Sebum creates ideal environment for P. acnes (harmless bacteria) to grow and multiply.

This attracts white blood cells to the follicle (skin organ which produces skin hairs), they release enzymes causing inflammation. 
This causes red skin and spots to grow. These spots fill with pus (pustules), the pus can form nodules or cysts.

Does sugar cause acne?

Evidence certainly supports the dietary link with acne. This is because sugar causes spike in insulin production, which stimulates production of sebum.

Studies show a correlation between low glucose diets and less severe acne.

There is also some evidence to support the theory that dairy products increase the amount and severity of acne. They boost production of sex hormones and insulin.

How to Combat Acne with Diet

Zinc

Studies have concluded the effectiveness of Zinc in treating acne when consuming the RDA (recommended daily amount) of Zinc - 15mg.

According to Dr Cynthia Bailey, Zinc:

Helps kill the acne-causing bacteria P.

Reduce the redness and inflammation of acne lesions

And decrease skin oil production

She believes a daily dosage of 30mg is required for it to work. However Boots health literature puts Zincs safer upper limit at 25mg daily.
And according to Mayo Clinic, zinc supplements are best taken 1 hour prior to or 2 hours after eating. Zinc should not be taken on a empty stomach.

Warning: overdose can lead to nausea, vomiting and stomach upset.

Foods containing Zinc

Red meat, oysters, chicken, beef, lamb, tinned sardines, nuts and pumpkin seeds.

Omega-3

According to Webmd they 'control the production of leukotriene B4, a molecule that can increase sebum and cause inflammatory acne'.

And they cause a visible reduction in skin related inflammatory conditions and may lead to healthier looking skin.

Omega-3 is found in Salmon, sardines, tuna, trout, flaxseeds and walnuts.

The recommended daily amount is between 500mg and 1000mg. Webmd says 500m of EPA and DHA (omega-3 acids).

Warning: Large predatory fish such as shark, swordfish, king mackerel and tilefish contain higher levels of mercury.

Vitamin A

Vitamin/Beta-carotene is a powerful antioxidant which helps reduce inflammation and promote healthy skin. They are found in carrots, pumpkin, eggs, spinach and oily fish.

The recommended daily amount of Vitamin A retinol is 800ug. The precursor to Vitamin A is known as Beta-carotene, its converted to vitamin A retinol inside the small intestine.

The body stores Vitamin A (both retinol and beta-carotene) inside in the liver, drawing upon it whenever required. By contrast, Vitamin C cannot be stored in the body, so it is required every day.

Sources

How to Avoid Acne? from Wikihow.

Dr Cynthia Bailey 'Zinc Treatment for Acne' from Dr bailey skincare.

'Top 10 foods Highest in Zinc' from Health Aliciousness.

Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products

Chris Kresser ' Nutrition for Healthy Skin: Omega-3 Fatty Acids, Biotin, and Sulfur' from chriskresser.com.

Lauren Conrad 'Acne fighting foods' from LaurenConrad.com