Are you going a little too nuts on nuts? Nuts make a great skin friendly snack, high in protein and essential fatty acids but it’s all in the moderation.
Our diets tend to be overloaded with plant oils and nuts and seeds which are high in omega 6 whereas omega 3 which is found in high levels in fresh oily fish tends to get a bit neglected.
We require a ratio of 1:1 of omega 3:6 and generally we just aren’t getting enough of the anti-inflammatory omega 3. The trouble is, high levels of omega 6 unopposed by 3 is inflammatory. A disaster in acne!
A grain free diet is the optimum choice for an acneic skin but care needs to be taken in not letting too many omega 6’s slip into your diet without you realising. Substituting flours for almond meal and snacking on nuts without being conscious of eating enough oily fish can throw out your balance.
Including fresh oily fish like salmon and mackerel, chia and flax seeds in your diet is a good way to ensure you’re getting a balance of omegas as well as choosing grass fed over grain fed meats and butter. I also always recommend taking a good quality purified fish oil supplement whenever there is inflammation present.
Mix it up. Your choice of nuts plays a role in how much of which omegas you’re getting. Almonds can contain up to 12g of omega 6 per 100g whereas macadamias are much lower at around 6mg so get a variety. And don’t forget to start putting a but more fresh fish on the table, aim for 2-3 times per week.
If you’re vegan, Udo’s Choice Udo’s oil is a great supplement to consider. Containing all the omegas in the correct ratio to fill those nutritional gaps.
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I’m Brooke Venables, I’m a naturopath, acne specialist and an ex-acne sufferer. I’ve been there, I know what you’re going through.