Acne is skin condition that is very complex. There is no perfect cure for acne. However, certain measures, when taken care of, can help you prevent this condition, and also reduce the scarring that comes after the breakouts. There are many ways to prevent and control acne, like topical applications, scrubs, chemical peels, exercising, diet, etc. One of the natural ways to prevent acne is to include food items which contain the best vitamins for acne. So what are these vitamins? Here are three important vitamins that help to fight acne, besides other important nutrients that you should include in your diet.
Top 3 Vitamins to Combat Acne
Vitamin A, B and E play an important role to maintain a clear complexion and prevent acne. Let us look at their benefits for the skin.
Vitamin A is one of the best vitamins for acne prevention and control. One of the richest source of this vitamin are carrots. One glass of carrot juice everyday will help you have a clear complexion, will aid in digestion, and prevent acne. Other good sources of vitamin A are spinach, calf’s liver, sweet potato, kale, turnip greens, winter squash, Swiss chard, collard greens and bell peppers. Vitamin A, being an antioxidant, can help keep the pores clear. So either you can eat these food sources to keep your skin clean, or use vitamin A based creams for topical application.
Among the family of B vitamins, there are many B vitamins which contribute to clear skin. B-complex vitamins helps to improve blood circulation. Thus, scarring is reduced. Also, B12 has shown to be very beneficial for pigmentation. There are some B vitamins which are antioxidant, which help to detox and get rid of impurities in the skin, thus preventing the growth of bacteria and occurrence of breakouts. Some good food sources of B vitamins are pork, seafood, liver, green leafy vegetables, whole grains, chicken, peanuts, egg yolks, bananas, mushrooms, citrus fruits, etc.
Vitamin E is well known for its skin care qualities. Vitamin is a potent antioxidant. It helps to detox and prevent pre-mature aging of the skin. Vitamin E also helps to moisturize the skin. Vitamin E in the form of oil is used to lighten scars and also heal acne breakouts. Vitamin E also protects the skin again UV light damage. Almonds and sunflower seeds are very rich in vitamin E. Other good sources of vitamin E are olives, spinach, papaya, Swiss chard, turnip greens, blueberries and mustard greens.
Other Foods to Fight Acne
Above were the three best vitamins for treating an acne condition. Some other nutrients also greatly help to fight acne. They include nutrients like zinc, omega-3, water, and foods like yogurt and green tea.
Zinc: Zinc is a mineral which is often recommended for acne treatment. However, some believe that zinc doesn’t help with acne treatment at all. If you have low zinc levels, then it could be a reason for an acne condition. So get your zinc level checked. Zinc acts as an anti-inflammatory, which can lower down the symptoms of acne. However, a very small dose of zinc is required by the body daily. Therefore make sure that if you are taking zinc supplements, you stick to the recommended daily intake value.
Water: Water is very important for our health and a clear complexion. Just drinking plenty of water (2 – 3 liters) everyday will flush out the toxins from your body, and will give a glowing complexion. Also, drinking water benefits include bright clear eyes, improved energy levels, and improved blood circulation.
Green Tea: Caffeine is a major cause for bad skin, and should be avoided if you have skin problems. Also, it is dehydrating. So, instead of caffeine, make green tea a part of your acne detox diet. 2 – 3 cups of green tea everyday will provide you with many important vitamins.
Yogurt: Yogurt kills many harmful bacteria in the body, when taken internally. It also contains many other beneficial nutrients which help you maintain good digestive health and skin health. So consider having one to two cups of yogurt everyday. You can also make a yogurt mask and apply it topically.
Omega-3 Fatty Acids: Omega-3 essential fatty acids helps to reduce inflammation, and thus help prevent acne. Also, omega-3 is essential for the body and brain health. You can find omega-3 in flax seeds, walnuts, sardines, halibut and salmon. However, avoid omega-6, as it tends to promote inflammation.
These were the nutrients and their food sources which help to control and prevent acne. Include these nutrients in your diet and consume them in the right quantity, to get their benefits. Apart from following a good diet, make sure you follow a good skin care regime to maintain acne free skin. A topical gel or cream can help you control and prevent further breakouts. You can also keep your skin cleaner by regular scrubbing and washing.