Nutrition and Diet help fight Acne
The skin is the body's largest organ, so what's good for the
rest of your body and health will be good for your skin as well.
Maintaining a balanced diet and drinking plenty of water will help you maintain clear skin. Several nutrients and vitamins are known to help with skin biology.
Vitamin A: Retinol is the naturally occurring form of Vitamin A, found in fish oils, liver and dairy products. Vitamin A produced by plants is known as Beta-carotene, and is found in yellow/orange fruits and vegetable such as carrots, yams, apricots and cantaloupe, as well as green vegetables like parsley, kale and spinach. Since Vitamin A is a fat soluble vitamin high doses of Vitamin A can be toxic, therefore it is important to monitor the amount of vitamin A that you may intake from supplements.
Vitamin E: Vitamin E is a powerful antioxidant, it protects your cells against the effects of free radicals, which are potentially damaging by-products of the body's metabolism. Vitamin E not only protects the skin from damage but also helps the immune system and the repair process. Rich natural sources of vitamin E can be found in almonds, sunflower seeds, peanuts, broccoli, wheat germ and vegetable oils.
Vitamin B-2: Stress has been known to aggravate existing cases of acne, and Vitamin B-2 is often helpful alleviating stress and supporting the immune system. Foods with a high concentration of B-2 include whole grains, fish, milk, eggs, meat and leafy green vegetables.
Vitamin B-3: Vitamin B-3 improves blood circulation thereby promoting healthy skin. It also reduces the cholesterol level in the blood and helps you metabolize protein, sugar & fat. Rich sources of Vitamin B-3 include, peanuts, eggs, avocados, liver and lean meats.
Zinc: Research has shown that people with moderate to severe acne have significantly lower systemic (bodily) zinc levels than people who do not have acne. Zinc is an antioxidant and is also known to boost the immune system. Acne infections destroy collagen and elastin fibers that make up skin. Zinc is frequently called the "clean-up enzyme," as it is a co-factor in the removal of damaged tissue caused by acne and other injuries. The healing and repair of acne also requires zinc, and research has shown severe zinc deficiency within in active or chronic acne sites. While zinc is critical to the skin's immune and repair functions, it also inhibits sebum production. Testosterone in the skin can convert to dihydrotestosterone, which stimulates the production of sebum. The presence of zinc inhibits this conversion and thereby inhibits sebum production. Zinc can be found in eggs, whole grains, nuts and mushrooms.
Supplements should be checked for their iodine content; while normal amounts of iodine have not been shown to affect skin, amounts greater than the RDA of 150 mcg may aggravate your acne.
Vitamins for acne
Beauty starts from with in. So what about all those vitamins we take or hear about and how do they affect acne? Here are the vitamin “helpers” for acne prone skin and the foods that will provide a healthy dose of them.
Powerful Vitamin Skin Helpers
VitaminE: Vitamin E is the most powerful bioactive antioxidant among all vitamins. It can immediately catch and remove any free radicals that come near your cells - it really is the best antioxidant you can wish for. Since Vitamin E is a fat-soluble vitamin, it lasts longer in your body doing a lot of good. It even outlasts Vitamin C, which is also a great skin vitamin. Since Vitamin E increases skin health, it will also help collagen production and therefore may help reducing the appearance of acne scars and marks, stretch marks or age spots. In addition to taking Vitamin E into your body orally, you can also use it topically.
Vitamin C: Vitamin C is a strong antioxidant that helps to keep your skin cells safer while you are exposed to sun UV rays, pollution and other damaging environmental and stress factors. Adequate intake of Vitamin C can effectively deter the aging process, prevent skin discoloration and brighten your skin tone.
Vitamin A: If your skin has been feeling scaly and dry, then there's a possibility that you might be Vitamin A deficient. Individuals who are suffering from acne are also encouraged to take plenty of Vitamin A or apply products that are derivatives of the vitamin. Since Vitamin A also helps the skin rebuild itself, it is also an essential vitamin when it comes to healing wounds and other damages to the skin. So if you wish to get some help with acne scars and lines, wrinkles, dull skin and other skin aging symptoms, Vitamin A may be a good addition to your daily health routine.
Vitamin B6: Vitamin B6 helps your skin by reducing the amount of homocysteines in your blood. Homocysteines affect both your circulation system and endocrine system. Elevated levels of this compound cause cholesterol to form plaque, which impairs your blood flow. High homocysteines levels also trigger stress response, which can cause acne breakouts and hives. Vitamin B6 will also help oxygenate your skin, which in turn will speed up healing of inflammation and will add a healthy glow to your complexion.
Folate: Folate has the same stress reducing function as vitamin B6, and can also promote better oxygenation for your cells. Folate heightens your red blood cell production too. Higher concentration of red blood cells means more oxygen can be delivered to your skin and other tissue. Abundance of oxygen encourages faster skin regeneration. Eating a variety of dark leafy vegetables, beans and legumes, citrus fruits and fortified cereals is the easiest way to get the Foliate you need for a look of rejuvenation.
acid is crucial in helping to prevent acne, dermatitis and skin allergies. This
vitamin helps your body break down fat and prevents surplus oil secretion from
your sebaceous glands. Increased intake of pantothenic acid can reduce your
pore size and improve your skin tone, making it a common ingredient in many
skin care products. As helpful as this vitamin is for your skin, it will NOT
work on its own - so add it to the acne treatment that works on causes of acne and you got yourself a winning
How to Include these Vitamins in to Your Daily Diet
Vitamin Food Sources
Vitamin E: Vitamin E is most present in the following foods: asparagus, avocados, nuts and seeds, eggs and dairy products. In addition, fresh water fish, wild salmon and other cold-water fish provide both protein and healthy fats necessary to balance the skin and help diminish acne scars. Vitamin C
Having 3 to 5 servings of fresh fruits like oranges, strawberries and grapes everyday is the best way to keep you full of Vitamin C. Please don’t forget about cantaloupe, broccoli, bell peppers and spinach too!
Vitamin A: You get a healthy supply of Vitamin A by eating eggs, leafy greens, carrots, pumpkins, liver and drinking milk (fat free or 1%-2% is perfectly fine).
Vitamin B6: You will find Vitamin B6 in meats, whole grains, nuts and seeds.
Folate: Dark leafy vegetables like kale, mustard greens, broccoli rabe, as well as beans and legumes and citrus fruits supply a healthy amount of folate.
Pantothenic acid: The best dietary sources for pantothenic acid include fish rich in Omega-3, red meat, wheat bran and yeast. You can also get an extra boost of pantothenic acid by taking a royal jelly supplement.
Super Notes for Super Foods: Extra virgin coconut oil is a genuine super food for many reasons. The fatty acid profile of coconut consists primarily of caprylic and lauric acids, which support immune function. Researchers have also discovered the lauric acid fraction in coconut oil has antiviral and antimicrobial properties.
Citrus fruits, like lemons, limes, and grapefruit,
are rich in antioxidants known as limonoids and limonene’s. Vitamin C plays a
significant role in the creation of collagen and is essential for the assimilation