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Influence of cooking methods on antioxidant activity of vegetables:
http://www.ncbi.nlm.nih.gov/pubmed/19397724
According to the method of analysis chosen, griddling, microwave cooking, and baking alternately produce the lowest losses, while pressure-cooking and boiling lead to the greatest losses; frying occupies an intermediate position. In short, water is not the cook's best friend when it comes to preparing vegetables.
Carrots and celery had increased antioxidants with all cooking methods:
But the most important thing is what makes you eat the most. Cooking only gives an average decrease of 14%. Besides that there are a few in there like bell pepper you should eat raw. The rest you can eat what you like most.
ps. I found this study by this video: [Edited link out] Has a lot of interesting stuff. Like anti-oxidants with cooking, anti-oxidant levels in apples, the 2009 video had how much vegetables prevent cancer and so on 
pss. Also in the video is a part on antioxidants in teas. rooibos dandelion chamomile lemongrass and rosehip were highest (out of 14). But he didnt include the study...
You are without a doubt the most helpful poster on this site. I've always respected your views, but unfortunately I've never been able to maintain any advice you gave in the past. All that will change now, and I'm on my way to clear skin through your methods. Thank you so much!
I'm thinking I need a section just on dairy or maybe for various especially problematic foods. Because there are so many ways dairy affects acne and so many variables due to the various animals it comes from, how they are fed, fermentation, isolated components, etc.
So, here's Why you should avoid/limit dairy. And everyone should try avoiding completely for at least a month. Then even if you don't notice any impact, dairy should not be a big part of your diet.
Discussion thread on the topic: http://www.acne.org/messageboard/Acne-dair...al-t294804.html
There's the IGF-1 in diary that affects hyperkeratinization/hyperproliferation which is at the root of acne formation. Also affects the growth of cancers...
It contains 5alpha-P a precursor to DHT. See the study stunningly titled: Acne, dairy and cancer: The 5alpha-P link. http://www.ncbi.nlm.nih.gov/pubmed/20046583
It's insulinemic, being high in the amino acids that directly stimulate insulin. Whey is high in these aminos.
Low fat dairy (and sweetened products) has a high glycemic impact.
It's very common to be allergic to the casein and other substances that will be in all dairy products regardless of processing. Dairy from goats, sheep, etc tend to be less problematic.
It's very common to be lactose intolerant. Lactose is reduced in yogurts, kefir, cheese...
There's the lectin content in dairy from grain fed animals. Lectins are anti-nutrients that cause various kinds/degrees of harm and may directly affect hyperkeratinization.
Omega 6 content in dairy from grain fed animals...
And some say calcium inhibits zinc absorption. I found conflicting info.
--------------
Another thing that hasn't been discussed much:
Arachidonic Acid an essential PUFA which promotes inflammation via PGE2 (a pro-inflammatory prostaglandin).
If you are Insulin Resistant or Hyperinsulinemic (overproducing insulin) than your body may take Omega 6 acids and convert them into Arachidonic Acid.
http://www.acne.org/messageboard/index.php...st&p=665408
Or maybe a we need a section on all kinds of things that affect inflammation: Prostaglandins, ROS...
Great post.
I've been struggling with acne for about 8 years now. I'm a 21 year old female, and all the advice in regards to 'oh, you'll grow out of it', visits to over 10 different dermatologists, I'm beginning to realise it's stupid to treat the surface when quite clearly the source of the problem MUST be coming from within..
I've recently been diagnosed with PCOS, but the doc was surprised because I'm not overweight. I am 5'4 and 103lbs, so far from it, in fact. But nonetheless, I now understand why I probably have acne. I'm statring to attempt to compile some sort of diet and supplement plan to tackle this problem, as I do want children in the near future..and I am very fed up with my acne.
Also, have you looked into candida overgrowth? I have a strong suspicion I have this on top of PCOS, as the more research I seem to do, the more fitting it seems in regards to my symptoms.
Anyway, I am now on a path to healthier eating (though to be honest, I've always eaten relatively well as I love fresh veg/fruit) -- but I guess I need to focus on certain herbs/vitamin sources more than others to balance my hormones and prevent the candida from overgrowing.
Thanks again for the great thread!
^ You should read SweetJade's posts as she has PCOS and is thin. And she controlled it with diet and lifestyle. Click on the link I mentioned in the first post to find many of her greatest threads.
I don't know about candida. Most conventional doctors say it's a myth. But they also say diet doesn't affect acne. And I don't know why candida can live and cause problems in your mouth, on your feet, under your nails and in your vagina, but it can't be system-wide infection?
Thanks for the reply. I'll check out her posts. It is frustrating, because most books and treatment suggestions for PCOS start with "...lose some weight" but clearly for me that isn't the issue at all. 
Oh, also, I have atopic dermatitis on top of all this! Had it since I was 4. It isn't severe, but I get red/itchy eyes and sometimes dry, red patches on my elbows. AGH! ACNE AAAND ECZEMA? Honestly. All of this makes me all the more certain that it must somehow be, even if loosely, related! Starting an anti-inflammation, mostly raw veg/some fruit diet as of next week, with some recommended herbs and teas. Will report on any progress!
Hey, I just spotted something I wrote (or pasted) here a long time ago. Under Hyperkeratinizatin/hyperproliferation I have:
According to the Mayo Clinic, Keratin buildup might be linked to other conditions such as allergies, eczema, dermatitis, rhinitis, asthma and ichthyosis vulgaris.
Rhinitis? I have that too! Always stuffy nose. Making me feel miserable when it's humid, which around here is most of the time. I had been looking for a food intolerance or other allergy like to my pets as a cause. I need to look more into what helps hyperkeratinization. And maybe my diet does need to be more strict blood sugar/dairy/grain/seed/lectin-wise.
See, people. It pays to reread these old threads.
Hey, I just spotted something I wrote (or pasted) here a long time ago. Under Hyperkeratinizatin/hyperproliferation I have:
According to the Mayo Clinic, Keratin buildup might be linked to other conditions such as allergies, eczema, dermatitis, rhinitis, asthma and ichthyosis vulgaris.
Rhinitis? I have that too! Always stuffy nose. Making me feel miserable when it's humid, which around here is most of the time. I had been looking for a food intolerance or other allergy like to my pets as a cause. I need to look more into what helps hyperkeratinization. And maybe my diet does need to be more strict blood sugar/dairy/grain/seed/lectin-wise.
See, people. It pays to reread these old threads.
Weird I have chronic rhinitis too, Ive been using a nasal steroid which has helped tremendously but I still dont know the underlying cause. I had a skin prick test done for common airbourne allergies and I found I wasnt allergic to anything airbourn. But when I asked for a food intolerance or food allergy test my doc said that rhinitis is rarely caused by food allergies
Giving this thread a good bump.
alternativista, do you think eating excessive amounts of goitrogens can cause a person to have hypothyroidism? I've been eating a ton of broccoli, cauli and spinach everyday for years. And my dietary intake of iodine is rather on the low side (iodine free salt, no seafood, no dairy, no canned, but lots of meat).
Giving this thread a good bump.
alternativista, do you think eating excessive amounts of goitrogens can cause a person to have hypothyroidism? I've been eating a ton of broccoli, cauli and spinach everyday for years. And my dietary intake of iodine is rather on the low side (iodine free salt, no seafood, no dairy, no canned, but lots of meat).
I doubt they can cause it, but if you have an issue you may want to be careful about your consumption. Cook them, maybe take thyroid support supplements with iodine and the other nutrients needed to make thyroid hormones if you don't want to eat seafood.
The following are also goitrogenic, but I assume you are avoiding those:
chlorine in tap water, pools, splenda; Flouride, Bromide in soft drinks and commercially baked goods.
Bump. Less than 1,000 reads from 50,000. Glad it's being used.
Mercola article on the badness of high fructose corn syrup:
http://articles.mercola.com/sites/articles...resistance.aspx
-in everything (processed that is, and avoiding processed foods and drinks right?)
-converted to fat much faster than glucose
-raises triglycerides
-induces insulin resistance
-almost always made from GMO Corn
Half of those are related and due to the way fructose is processed in the liver.
you mentioned earlier to avoid Alpha lipoic acid, why is this?
lots of paleo people take 600mg ALA w/ 600-1200mg NAC
can this cause breakouts?
Thanks
I did? I don't think so. In fact, I know it's recommended under the blood sugar section.
yes, april 16th 2009
Thyroid and PCOS - in progress, just wanted to make sure people knew these are factors/related issues.
Good things for proper functioning Thyroid
The thyroid is a gland in the Endocrine system. The thyroid controls how quickly the body burns energy (w/ a role in glucose metabolism), makes proteins, and how sensitive the body should be to other hormones. It does this by producing thyroid hormones. Both hypo (overactive) and hyper (underactive) thyroid affects acne/is correlated with acne. Hypothyroid sufferers have low SHBG levels, inflammation. TSH, thyroid stimulating hormone can be inhibited by testosterone and estrogen.
Note: Consider if you instead suffer from adrenal fatigue rather than hypothyroidism. Or both as Adrenal health affects thyroid function.
Nutrients needed for thyroid hormone production:
Iodine
Zinc
Magnesium
Copper
Manganese
Molybdenum
Vitamins B2, 3 6
Other important and/or beneficial things to boost thryroid function/hormone production:
Adrenal health - Sleep/Daylight, stress management, exercise
Manage Stress
Coconut Oil? See http://www.coconutdiet.com/thyroid_health.htm and decide for yourself.
Iron
Antioxidants including:
Beta carotene
Vitamin A
Vitamin E
Boost Sex Hormone Binding Globulin aka SHBG levels with blood sugar stabilizing diet habits
One study on Green Tea found it increases Thyroid hormone:
http://www.acne.org/messageboard/forums.html...t
Avoid or limit:
Flouride
Polyunsaturated Vegetable oils (block secretion of thyroid hormone? Source isn't 100% reliable.
Products from grain fed animals (for the above reason and due to the gluten)
Gluten -
Goitrogens which impair uptake of iodine. (limit, cook, pair with iodine sources as many are among the most nutrient dense foods, i.e. brassicas. and should not be avoided)
Omega 6 EFAs - (limit) Suppresses thyroid hormone function.
Soy - see above link on omega 6.
Caffeine, cigarettes, alcohol
Alpha lipoic acid
Gluten-
High glycemic impacting meals, drinks and snacks
yes, april 16th 2009Avoid or limit:
Flouride
Polyunsaturated Vegetable oils (block secretion of thyroid hormone? Source isn't 100% reliable.
Products from grain fed animals (for the above reason and due to the gluten)
Gluten -
Goitrogens which impair uptake of iodine. (limit, cook, pair with iodine sources as many are among the most nutrient dense foods, i.e. brassicas. and should not be avoided)
Omega 6 EFAs - (limit) Suppresses thyroid hormone function.
Soy - see above link on omega 6.
Caffeine, cigarettes, alcohol
Alpha lipoic acid
Gluten-
High glycemic impacting meals, drinks and snacks
Hmm, AV I wonder if you saw 'ALA' listed somewhere and mistakenly listed Alpha Lipoic Acid, when in fact it was Alpha Linolenic Acid wherever you got the list. That would certainly coincide with the "avoid polyunsaturated vegetable oils" (which is sage advice).
Thyroid and PCOS - in progress, just wanted to make sure people knew these are factors/related issues.
Good things for proper functioning Thyroid
The thyroid is a gland in the Endocrine system. The thyroid controls how quickly the body burns energy (w/ a role in glucose metabolism), makes proteins, and how sensitive the body should be to other hormones. It does this by producing thyroid hormones. Both hypo (overactive) and hyper (underactive) thyroid affects acne/is correlated with acne. Hypothyroid sufferers have low SHBG levels, inflammation. TSH, thyroid stimulating hormone can be inhibited by testosterone and estrogen.
Note: Consider if you instead suffer from adrenal fatigue rather than hypothyroidism. Or both as Adrenal health affects thyroid function.
Nutrients needed for thyroid hormone production:
Iodine
Zinc
Magnesium
Copper
Manganese
Molybdenum
Vitamins B2, 3 6
Other important and/or beneficial things to boost thryroid function/hormone production:
Adrenal health - Sleep/Daylight, stress management, exercise
Manage Stress
Coconut Oil? See http://www.coconutdiet.com/thyroid_health.htm and decide for yourself.
Iron
Antioxidants including:
Beta carotene
Vitamin A
Vitamin E
Boost Sex Hormone Binding Globulin aka SHBG levels with blood sugar stabilizing diet habits
One study on Green Tea found it increases Thyroid hormone:
http://www.acne.org/messageboard/forums.html...t
Avoid or limit:
Flouride
Polyunsaturated Vegetable oils (block secretion of thyroid hormone? Source isn't 100% reliable.
Products from grain fed animals (for the above reason and due to the gluten)
Gluten -
Goitrogens which impair uptake of iodine. (limit, cook, pair with iodine sources as many are among the most nutrient dense foods, i.e. brassicas. and should not be avoided)
Omega 6 EFAs - (limit) Suppresses thyroid hormone function.
Soy - see above link on omega 6.
Caffeine, cigarettes, alcohol
Alpha lipoic acid
Gluten-
High glycemic impacting meals, drinks and snacks
Ok, that's for people with a thyroid dysfunction, hypo-thyroid in particular, hence it's listing in the thyroid issue section. It suppresses the conversion of T4 to T3. May lower thyroid hormone levels.
People with hypoglycemia should also avoid Lipoic Acid.
Hi Alt. I sent this to your inbox a couple days back but i've got a feeling my message system isn't working atm so i'll ask here instead:
I've been following your posts for some time now. I remember you from a longggggg time ago (i only just recently found out you were female though!) and i'm impressed with all your knowledge.
Lately i've been heavily trawling through the journals (access granted by using University computers 
) trying to get to the bottom of the condition of excessive sebum production. Not acne in general, just excessive sebum production.
I've trialled a wide range of diets very strictly and i'm embarking on a new one as of last night. The most effective one was when i cut out all carbs. I only ate fat and meat. And i mean ONLY. I ate belly pork slices which is about half meat half fat. Most would baulk at the sight but i thought it's pretty tasty. While i became even leaner than my already lean state, felt healthier, stopped getting the few spots i got etc.. it did not completely halt oil production. I have a VERY oily face. I don't have acne though. This is mostly because i don't wash my face with soap otherwise i would get spots like crazy.
Anyway, it appeared carbs weren't the reason or weren't the only reason for excessive oil production (i'm aware that meat can spike igf-1 aswell as carbs). One thing i tried, whilst on this zero carb diet, was fish oil. I'd tried it in the past and i was sure it made my skin more oily. Lo and behold, i worked up to about 15ml per day (alot) and it made my skin super oily. Didn't give me spots, just made my skin super duper oily.
So the intake of polyunsat fat definitely increased oil production.
Before this diet i had tried a very low fat diet. I was eating just pasta and chicken breast (this was a disgusting diet) and this did NOT reduce oil at all.
My new diet now is (based on lots of discussions with people from china who have a lot of non-scientific, but still anecdotally accurate, views on what foods affect skin) i've begun to boil my meat instead of cook it. It's just based on the fact that chinese people tend to have very good skin in china (i've lived there a while) and a big difference is that alot of them boil their meat. They all think fried food is the cause of their spots when they come over here for uni etc...
100oC is enough to kill bacteria but, from what i can find, it is not high enough to affect the fat's chemical composition (based on smoke points of different cooking oils). I may be grossly wrong on this.
So it could be that the polyunsat fats get 'denatured' in some way (they are the least stable afterall) and my body happens to handle this by pumping the resulting product out of my sebaceous glands. It can't be the amount of saturated fat intake because when i went on the 'pork belly slices' diet, my skin did not get more oily and i was taking in a tonne of saturated fat.
While i know that the fish oil that i was taking was not 'denatured'... supposedly, i read something you wrote on here about polyunsaturated fat should be avoided because it breaks down into trans fat. Were you referring to in the body or in cooking processes?
My current theory is that even though there is a very low amount of polyunsaturated fats in meat anyway; if that fraction gets denatured by cooking then perhaps it suddenly becomes entirely defunct and gets excreted out of the body (in my case via the sebaceous glands). Doesn't really fit with why fish oil made my skin oily.... but maybe it was A) denatured at some point or B) denatures in the body....
Any thoughts?
'My new diet now is (based on lots of discussions with people from china who have a lot of non-scientific, but still anecdotally accurate, views on what foods affect skin) i've begun to boil my meat instead of cook it. It's just based on the fact that chinese people tend to have very good skin in china (i've lived there a while) and a big difference is that alot of them boil their meat. They all think fried food is the cause of their spots when they come over here for uni etc...
100oC is enough to kill bacteria but, from what i can find, it is not high enough to affect the fat's chemical composition (based on smoke points of different cooking oils). I may be grossly wrong on this.'
Hi, i'm sorry i cant be of more help to the rest of your post but this point of it REALLY interested me because i have noticed something of which a lot my friends agree on. When i walk around town, more often than not when i see a chinese guy or girl with acne they have it in a VERY severe way. As i said i pointed this out to my friends and they more often than not said that they never noticed it before but that it was true. However you're the second person on this board that ive come across that says people who live in China generally have great skin, it's only when they adopt western diets that their skin goes crazy like us poor acne sufferers in the west. Interesting stuff, and it does make me wonder about the acne-diet connection.