How can you rebalance oily skin with your diet?
Oily skin? Find out how your diet can influence sebum production and which foods to choose for balanced skin.
What's the right diet for oily skin?
Diet plays a major role in skin health, directly influencing sebum production. Find out how to take care of your skin through your diet.
Hydration is a key factor in eliminating toxins from the body. It keeps skin fresh and healthy. Oily skin tends to clog up quickly, so by drinking at least 1.5 liters of water a day, you enable your skin to eliminate all the impurities accumulated during the day and maintain a reinforced protective barrier against all external aggressions.
Diet can be one of the causes of oily skin, so it's important to adopt a healthy, balanced diet to limit the appearance of oily skin. In fact, certain foods are particularly recommended for combating oily skin.
Zinc is ideal for reducing sebum secretion without making skin dry. It is found in seafood, red meat, cheese, chocolate powder and wholemeal bread.
Omega-3 fatty acids are beneficial to the skin thanks to their anti-inflammatory and moisturizing properties. They help reduce skin reactions and also strengthen the skin barrier to promote better hydration. Omega-3s are found in oily fish and foods derived from land plants such as walnuts.
Antioxidants protect the skin from oxidative stress. They are recognized for slowing skin aging, reducing blemishes and restoring radiance. They are found in green leafy vegetables, lean meats, legumes, offal and seafood.
Vitamin C is found in citrus fruits, cabbage and parsley. It helps reduce the appearance of dilated pores and has antioxidant properties. It also supports the skin's regeneration process.
Vitamin A is found in cooked eggs, raw carrots and watercress. It is a major antioxidant that blocks the development of free radicals responsible for cell aging. Vitamin A promotes cell regeneration, ensuring elasticity and protecting the skin from external aggression.
Vitamin E is found in sunflower, olive and walnut oils, as well as in nuts. It plays an essential protective role for sebum, making it particularly effective for people with oily skin. In fact, oily skin can be linked to a lack of vitamin E in the sebum.
Poultry, cereals and soy are excellent sources of vitamin B6. This vitamin plays an important role in regulating sebum production.
Other foods should be avoided to combat oily skin.
As explained, healthy foods help combat oily skin, which is why you need to limit fat-rich foods as much as possible. Eat as few fatty, industrial products as possible to keep oily skin to a minimum.
As with fatty foods, foods rich in sugar can exacerbate oily skin problems. Avoid sweets, sodas and ready-made meals.
Consuming milk and other full-fat dairy products can affect your skin, making it look oily and greasy. This is because dairy products contain hormones that stimulate sebum production.
These dietary recommendations also apply to combination skin (link to article).