Vitamins and minerals that help against acne
It’s a common misconception is that diet severely affects acne and its treatment. This is probably the most common myth about acne.
The truth is that acne isn’t affected by diet that much and you probably know that. You’ve probably tried not to eat the ‘forbidden’ foods, but the acne doesn’t disappear. However, you shouldn’t overdo it with sweets, chocolate, fatty foods and pasta. And not because of acne – having a healthy diet is better for your overall health. If you have balanced diet, your body will be purified of toxins, your metabolism will speed up and you’ll generally become more vibrant and healthier.
Sticking to some basic food rules may help your overall health, which will inevitably affect your self-confidence and help you feel more attractive. As a bonus you can be sure that you’ll lose a few extra pounds without too much effort.
The most important rule is to have a balanced intake of protein (eggs, fish fillet) and complex carbohydrates (fruits and vegetables, as well in brown rice and potatoes). The intake of fat should come mainly from lean meat and plant products (but not margarine etc). Also extra virgin olive oil is a good source of fat that is good for you.
Another major thing is to reduce the salt intake because it contains sodium, which causes the body to retain water and prevent metabolic processes. The same goes for sodas, juices, canned food, etc. (You can pay attention to the labels so you’ll know if the canned food contains salt).
It is important to limit the intake of simple carbohydrates – sugar, chocolate, pasta etc. However, if you want to eat something sweet, it is better to eat a piece of dark chocolate, a little bit of honey or even better – sweet fruits rather than biscuits, waffles, cakes and other kinds of pastries.
And the most important thing – drink plenty of water, 8 cups a day!
An important element of a balanced diet is to eat everything but in moderation. Because having a healthy diet means that your body will be clean from toxins and your metabolism will work correctly, so that will definitely help with fighting acne. Here are the most important Vitamins and minerals that help against acne:
Important! Consult your doctor before taking any dietary supplement.
Vitamins that will help you fight acne
Vitamin A for acne
This vitamin acts like antioxidant which protects you from the the free radicals and helps your skin to easily get rid from the dead skin cells. The optimal intake of vitamin A per day is 700 micrograms. If you have a healthy diet there is no need for dietary supplements (the maximum allowed daily intake is 2800 micrograms if you’re over 19).
The best sources of Vitamin A are the foods that contain beta-carotene, which is converted into vitamin A when it’s metabolized in the organism.
Beta-carotene is found in carrots, sweet potatoes, cantaloupe, tomatoes, squash, broccoli, cabbage, apricot, papaya and mango.
Vitamin B6 for acne
This vitamin helps to control acne, especially in women whose acne is aggravated in their menstrual cycle. It helps to maintain the balance of the sex hormones. It can be used to relieve premenstrual syndrome (PMS) and menopause. The optimum daily intake is 1.3 mg which you can easily consume with healthy diet. Overdose causes stiffness and damage to the nerves (the maximum allowed daily intake is 100 mg if you’re over 19).
Best sources of this vitamin are cauliflower, cabbage, peppers, bananas, squash, broccoli, lentils, beans, Brussels sprouts, onions, seeds and nuts.
Vitamin C for acne
Ascorbic acid strengthens the body’s immunity and helps the body to fight infections. Vitamin C is an antioxidant and helps the body to remove toxins. It also helps with stress. The optimum daily dose is 75 mg which you can consume just with healthy diet (the maximum allowed daily intake is 2 grams if you’re over 19).
Best food sources of vitamin C are peppers, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi, peas, oranges, grapefruit and tomatoes.
Vitamin E for acne
This vitamin is also an antioxidant and protects the cells from the damage of free radicals, improves the wound healing process and it’s very useful for skin. The recommended daily dose of vitamin E is 15 mg (maximum allowed daily intake is 1000 mg per day if you’re over 19).
The best sources of vitamin E are sunflower seeds, peanuts, sesame seeds, beans, peas, wheat germ, tuna, salmon and sweet potatoes.
Minerals that will help you fight acne
Selenium for acne
It has anti-inflammatory properties that help to reduce inflammation and fights against infections. The recommended daily intake is 55 micrograms (maximum allowed daily intake is 300 micrograms if you’re over 19).
Sources of selenium are Brazil nuts, walnuts, tuna, oysters, mushrooms, herring, cottage cheese, cabbage, liver, zucchini, cod and chicken.
Zinc for acne
Many people that have acne can try using creams that contain zinc. Zinc is an important mineral for healing wounds and also it’s anti-septic when it is used on the skin. If zinc is consumed through the mouth, it protects against accelerated aging and because it’s an antioxidant. The recommended daily intake is 8 mg (maximum allowed daily intake is 20 mg if you’re over 19).
Foods rich in zinc are oysters, nuts, green peas, shrimp, turnip, egg yolk, whole wheat products, rye, oats, peanuts and almonds.