Just like vitamins, minerals are essential for a healthy body and skin. Minerals are required in small or minute quantities. Calcium, iron, magnesium, phosphorus, potassium, sodium and sulphur are all found in different food groups.
Your body also needs trace elements such as boron, cobalt, copper, chromium, fluoride, iodine, manganese, selenium, silicon and zinc in minute amounts. Zinc is believed to play a particularly beneficial role in acne as it transports Vitamin A around the body, aids wound healing and inflammation, and is essential for the health of the skin.
Zinc is also involved in the metbolism of testosterone, the precursor of acne. Research has shown zinc to be helpful for up to 60 percent of those with acne. It can be taken in tablet or cream form. It is commonly used with erythromycin, an antibacterial that is available in gel or solution form.
Selenium is a powerful antioxidant that protects the skin from harmful free radicals, such as environmental pollution, and radiation from ultraviolet light. It works with Vitamins A, C and E to preserve the skin’s elasticity.
Onions, raspberries, nuts, cabbage, leafy green vegetables, fish, sweet potatoes, watercress, radish
Garlic, mushrooms, asparagus, lentils, oats, brown rice, brazil buts, seaweed, avocados, sunflower seeds
Brewer’s yeast, molasses, wheat bran, whole grains
Guavas, raspberries, root vegetables, Brussels sprouts, tomatoes, nuts, pumpkin and sunflower seeds, eggs, seafood, poultry, fortified cereals
Kelp, watercress, seeds, sprouted grains, blackberries, raspberries, carrots, kale, celery, dried figs
Green leafy vegetables, poultry, dried fruit, prunes, blackcurrants, passionfruit, nuts
Seafood, apples, melons, beetroot, peas, spinach, tomatoes, soya, brown rice, figs, strawberries, bananas, peanut butter, potatoes
Grapes, sesame seeds, fish, lentils, kiwi fruit, parsnips, broccoli
Sweet potatoes, bananas, avocados, celery, apricots, cherries, spinach, radish, watercress, nuts and seeds, peaches
Nuts, grains, seeds, lemons, melons, celery, beetroot, cabbage, kale, radish, spinach and watercress