Veganism has a great impact on environment and so is a growing trend among health and environment enthusiasts. It is a popular system adopted by people who are concerned about animal well-being strictly. The concept of veganism surged due to ecological balance, the welfare of animals, and nature management. It is also linked to weight loss and low cholesterol.
But often, People presume that being vegan means going extremely healthy. Vegan food doesn’t directly translate to healthy food. It does not eliminate oily and fatty foods wholly from your menu. Though a vegan lifestyle indeed cuts down your fat intake, it simply means restricting consumption of any eatable sourced from other living organisms, mainly animals such as milk, eggs, honey, meat, etc.
You can still face health issues if you eat unhealthy vegan food which is highly processed with heavy sugar or fat content. Many people face acne skin issues after choosing veganism. Either They develop fresh acne or multiply existing acne. In this article, we have given a detailed explanation of why vegan acne is common and what you can do to prevent them.
Can Vegan Diet Cause Acne?
If you are very much inspired by veganism as a lifestyle but worried too about your skin, you might need to know some of the skin facts about it. Bluntly speaking, veganism and acne are directly related. It’s shocking, but yes changing your diet to vegan might affect your skin adversely.
As you stop consuming all food products procured by animals, you miss out on many vital vitamins, omega fats, and other nutrients which stimulate healthy skin cells and control acne genesis.
A vegan lifestyle also leads to an increase in the intake of high carbohydrates and sugar in your diet to meet nutritional needs. As a result, your skin is sensitive to developing fresh acne batches.
You might notice your existing acne worsening or flaring a completely new series of acne, which is called vegan acne. These changes can easily be tackled by slightly transposing your diet and adding a daily skincare routine.
Veganism And Acne | Possible Causes
Various contributors make the vegan lifestyle prone to acne and breakouts. If you are experiencing breakouts after adopting veganism, these are some main reasons to blame:
1. High Or Low Levels of B12
B12 is a crucial vitamin found in animal products like meat, fish, etc. It promotes the growth of new and healthy red blood cells. Vitamin B12 supplements are consumed for treating skin acne and inflammation. A vegan diet prohibits your intake of animal-sourced food, which decreases the level of vitamin B12 in your body, causing acne.
Sometimes the situation can go the opposite as well. Being vegan, if you consume more foods rich in vitamin B12 such as plant-based milk, nutritional yeast, various fortified cereals, or take excessive dosage of vegan B12 supplements in your diet, you may develop vegan acne. Too much vitamin b12 results in impulsive breakouts. Thus, it’s hard to maintain an optimum level of vitamin B12 in a vegan diet.
2. Low Level of Zinc
Zinc is an essential skin-friendly nutrient. It has anti-inflammatory properties, which reduce acne and breakouts on your skin. But, being a vegan, you might lose out on these benefits. A zinc-rich diet mostly includes poultry products, meat, and oysters which are a big “NO” in a vegan diet.
Thus, a zinc deficiency might result in vegan skin problems. There are vegan-friendly foods high in zinc such as nuts, seeds, oats, etc. All you need to do is include these foods in your diet in such a way that you get your daily nutritional intake of zinc.
3. Consuming High Glycaemic Foods
Foods having excess carbohydrate and sugar content are called high glycaemic foods. These include white bread, refined flour, white rice, sugary drinks and confectionary, and potatoes.
It shoots up your blood sugar levels in less time. The high sugar level is the main culprit as it accelerates acne-causing hormones. So, if you are following a high-carb vegan diet, chances are you will develop acne.
4. Removing Dairy from Diet
Though high dairy consumption escalates acne growth and breakouts on your skin, completely stepping back from dairy can cause a deficiency of important nutrients. Dairy products are one of the finest sources of vitamin B12, Vitamin D, Vitamin A, zinc, and calcium.
These nutrients are a powerhouse for forming new blood cells and maintaining derma health. A dairy-free diet deprives the body of these nutrients, ultimately making your skin more vulnerable to acne and breakouts.
How To Treat Vegan Acne
Enough of worry, Time to solve begins now. Vegan acne can worsen your overall skin health. Luckily, there are some dietary tips and lifestyle changes you can practice to beat vegan diet acne. Roll up your sleeves, and let’s get into action!
1. Eating a Variety of Nutritious Foods
It’s true that veganism limits your food options which leads to various nutrient deficiency in vegan diet. But you may be surprised to know that when you combine various vegan foods they give you excellent nutritional value.
Include legumes, nuts, fruits, and leafy and green vegetables in your diet. Switch to whole grains, which are fiber-rich and a great source of vitamin b, zinc, and iron.
Make sure to add variety to your vegan food instead of following a fixed menu, so you don’t lack any nutrients. Avoid processed and refined foods having excess carbs and sugar.
2. Stay Hydrated
Water works as an elixir for the skin, so make sure you get enough of it. Less water consumption can make the skin dry and an overproduction of sebum, which can clog pores. A healthy immune system can fight acne by fending off infections, which is supported by staying hydrated.
3. Get DHA & EPA omega-3 fatty acids
Omega-3 is an essential fatty acid responsible for a healthy lifestyle. Chia seeds and Flax seeds are good sources of Omega 3 acid but in AHA(alpha-linolenic acid) state. The human body is not designed to convert AHA into EPA and DHA. Thus, Algae oil is the perfect vegan source for omega-3 intake.
4. Eat Foods Rich in Vitamin A
The vegan diet has a low percentage of vitamin A. Vitamin A is abundant in non-vegan products like cheese, milk, fish, and eggs. As a veganism follower, you need to include plant-based sources of vitamin A which is beta-carotene-rich fruits and vegetables like mango, apricots, papaya, red and yellow bell peppers, and carrots in your diet, which indirectly gives the benefits of vitamin A to your body. You can also go for vitamin A supplements.
5. Eat A Moderate Amount Of Nuts And Seeds
For skin that is prone to acne, nuts and seeds are a blessing. As a matter of fact, some nuts include nutrients that are hard to come from elsewhere. Hazelnuts and almonds both contain high levels of magnesium and vitamin E. A lot of selenium is included in Brazil nuts. Pistachios are rich in vitamin K and prebiotics.
Unfortunately, many people make the error of overindulging in them and this makes nuts hard to digest when they transition to a vegan diet. Eat nuts and seeds in moderation as extra can backfire the situation.
Summary | Veganism and Acne
Vegan foods do not directly trigger acne. It is the deficiency of nutrients due to food restrictions which increases acne formation and discourages new blood cells for healthy skin. If you have experienced acne before turning vegan, it’s advisable to reconsider your decision. Acne can worsen if you do not get enough necessary nutrients.
Veganism is only beneficial if you become a healthy vegan consumer rather than a high-carb vegan eater. Replacing animal-sourced foods with high glycaemic foods will negatively influence your overall health and skin. Immoderate amount of sugar and carbohydrates leads to an increase in blood sugar levels and unwanted fats in the body.
Choose vegan food options which are packed with all vitamins and protein needed by your body and maintain a balanced vegan diet.