Identifying foods that help acne, and including them in your diet will go a long way in ensuring that your body and skin remain healthy. When your body and your skin are robust and healthy, you will be in a better position to fight acne.
Foods that help acne not only provide nutrients to repair and generate new skin cells, they also protect your skin from free radicals, and radiation from ultraviolet rays. Skin rejuvenation helps acne lesions heal more quickly, and helps you to get rid of acne scars more effectively.
Research has shown that people with acne tend to have lower levels of Vitamins A and E than normal. Healthy skin requires that the vitamins A, C and E in particular. The best way to ensure you have a good supply of vitamins is by eating at least five portions of fresh fruit and vegetables each day.
Vitamin A is one of the most important vitamins for healthy skin and hormonal balance. Vitamin A reduces the production of sebum and is very often found in conventional acne treatments as isotretinoin, or in the form of Retinol-A cream or gel. Vitamin A also helps acne scarring.
Good sources of Vitamin A, also foods that help acne scars, include fish oils, carrots, green leafy vegetables, and yellow and orange fruit such as peppers, mangoes and peaches. There are approximately 15,500 IU of Vitamin A per 100 grams of kale, and 16,812 IU per 100 grams of carrots.
However, note that doses of 25,000 IU or higher of vitamin A should only be taken under professional advice because an overdose of Vitamin A has been linked to birth defects.
Vitamin E protects your body’s cells from free radicals, as it acts as an antioxidant and protects the immune system. More importantly, it regulates vitamin A. Low levels of vitamin A in the body produce toxic effects in the cells. Vitamin E helps to combat these effects. Vitamin E also helps the skin recover from acne scarring. Good vitamin E sources include vegetable oils, wheatgerm, broccoli, peanuts and sunflower seeds.
There are many B vitamins and together they maintain health and the body’s nervous system. They have a direct correlation with stress, depression and anxiety – all of which are psychological symptoms associated with acne.
These vitamins are water-soluble, so they have to be eaten everyday as they cannot be stored in the body. Vitamin B is also responsible for providing us with energy, which occurs during the conversion of glucose from carbohydrates. The B vitamins most important for acne include
- thiamine (B1)
- riboflavin (B2)
- niacinamide (B3)
- pantothenic acids (B5)
- pyridoxine (B6)