Eat Right to Get Rid of Acne
In the last post, we looked at ten tips on how to take care of the inside of your body, so that it will be reflected on the outside, ie: on your skin.
If you need to view acne diet again, click on the link.
This post will go a little deeper into vitamins and their food groups that will help prevent acne breakouts either directly or indirectly, (for example: if you have bad digestion or are depressed, it will affect your skin). This is a long term acne solution plan, so make sure you are eating all the right food.
(Note: As with all vitamin and mineral consumption, please consult your doctor before taking them. This is a guide only and does not serve in any way, shape or form as medical advise)
Vitamin A
What it does for the skin:
Known as the “skin vitamin”, it is needed to repair and maintain epithelial tissue, which is what the skin and mucous membranes are composed of. There are two types of vitamin A: Preformed vitamin A which is a compound called retinol (hence the Retin-A acne treatments), and is part of the retinoid family; and Provitamin A, which is beta-carotene, an antioxidant that helps combat premature aging of the skin.
Deficiency can lead to acne, skin disorders, dry hair and skin, poor growth, fatigue, insomnia and fertility problems.
What food has this vitamin?
Liver, egg yokes, butter, carrots, broccoli, cantaloupes, apricots, kale, garlic, fish liver oil, sweet potatoes, water cress, pumpkin, papayas, yellow squash and red peppers.
Caution:
Do NOT take more than the recommended dose of 10,000 international units per day, especially if you are pregnant, as an excessive dosage is toxic to the body.
Vitamin B Complex
It is best to take a B complex rather than each B vitamin separately as they all work as a team. Together, they look after the nervous system, skin, hair, mouth, eyes, brain, the digestive system and can also alleviate depression and anxiety. Pretty impressive team!
B1 Thiamine
What it does for the skin:
Breaks down carbohydrates into glucose which in turn, fuels the brain and nervous system.
Deficiency could cause constipation, gastrointestinal imbalances, degenerate aging of the body and general weakness.
What food has this vitamin?
Whole grain, wheat germ, brewer’s yeast, sunflower seeds, ham, pork, brown rice, egg yolks, peanuts, dried prunes, fish and green leafy vegetables.
Caution:
Excessive alcohol, a high carbohydrate diet and old age increases the need for thiamine.
B2 Riboflavin
What it does for the skin:
Riboflavin facilitates oxygenation of skin tissue; it is also responsible for cell respiration and growth, for red cell formation and antibody production.
Deficiency could cause dermatitis, skin lesions, mouth sores, and hair loss.
What food has this vitamin?
Cheese, yogurt, spinach, meat, whole grains, fish, avocado, mushrooms, egg yolks and green leafy vegetables.
Caution:
Do not exceed recommended dose as it could lead to eye problems such as cataracts. Alcohol, antibiotics, oral contraception and hard exercising would also destroy the body’s Riboflavin.
B3 Niacin (Niacinamide, Nicotinic Acid)
What it does for the skin:
Niacin works together with Thiamine and Riboflavine in the metabolism of carbs. It is needed for our circulation, cell tissue growth and for healthy skin.
Deficiency would lead to a disease called Pellagra that starts with a reddish rash when the skin is exposed to the sun. It could also bring on skin eruptions, inflammation, halitosis, indigestion and diarrhea.
What food has this vitamin?
Fish such as Mackerel and Swordfish, poultry, meat, potatoes, tomatoes, whole wheat products, cheese, milk and eggs.
Caution:
Niacin can cause a slight flushing when taken and should be taken with a doctor’s recommendation for people with gout, diabetes, and liver diseases. Do not exceed recommended dose as it could damage your liver long term.
B5 Pantothenic Acid
What it does for the skin:
This vitamin is required by all cells of the body and aids in the production of adrenal hormones. Dubbed an “anti-stress” vitamin, it is responsible for increasing stamina and combating depression.
Deficiency in this vitamin can cause nausea, migraines and tiredness.
What food has this vitamin?
Beef, brewer’s yeast, nuts, saltwater fish, eggs and green vegetables.
B6 Pyridoxine
What it does for the skin:
Pyridoxine is an immune booster and promotes red blood cell formation. It also help build body tissue and aids in the metabolism of fat. It also plays an important role in normal cellular growth, and is instrumental in fighting off a toxic chemical called homocysteine.
Deficiency in this vitamin could cause dry flaky skin, anemia, sores on the mouth, oily skin, gum inflammation, slow wound healing, stunted growth and hair loss.
What food has this vitamin?
Brewer’s yeast, chicken, fish, peas, walnuts, wheat germ, carrots, cabbage, soybeans, bananas, beans and corn.
Caution:
Excessive dosage could lead to severe neurological damage. Diuretics and oral contraception will also diminish this vitamin in your body.
B12 Cyanocobalamin
What it does for the skin:
Cyanocobalamin together with folic acid helps to regulate red blood cells, and aids in the body’s absorption of iron. Not enough of this vitamin and you will find yourself anemic. It is also responsible for cell formation and for cell longevity which is why it is an essential vitamin for the elderly.
Deficiency could lead to memory loss, constipation, depression, drowsiness, moodiness and hallucinations.
What food has this vitamin?
Dairy products, meat, seafood, eggs and soya products.
Caution:
If you are taking medication for gout, or drugs that are anticoagulant, consult your doctor first.
Biotin
What it does for the skin:
Biotin is essential for the absorption of vitamin C and in helping the function of other B vitamins. It aids the metabolism of carbs, fats and proteins and plays an important role in having healthy skin and hair.
Deficiency can lead to eczema, hair loss, red patchy scales on the skin, inflammation of the skin, thin splitting nails and in infants, cradle cap, a dry scaly skin condition found on the scalp.
What food has this vitamin?
Fruit, nuts, brewer’s yeast, cauliflower, whole grains, soybeans, peanut butter and eggs.
Caution:
Biotin diminishes in your body if you are taking antibiotics. Cut down also on diet drinks and foods containing saccharin.
Folacin (Folic Acid)
What it does for the skin:
Folic Acid is important in the formation of red blood cells, healthy cell division and regulating the levels of the toxic chemical homocysteine. It is essential for a healthy normal pregnancy and to avoid birth defects.
Deficiency could lead to anemia, tiredness, graying hair, insomnia and birth defects. Low levels of folic acid has also been found in women with cervical cancer.
What food has this vitamin?
Fresh fruits and raw vegetables, lentils, split peas, barley, bran, peanuts, spinach, banana, lamb, oranges, tuna, wheat germ, root vegetables, cheese and brown rice.
Caution:
Do not take excessive amounts over a long period. Oral contraception and alcohol increases the need for folic acid.
Inositol
What it does for the skin:
A calming vitamin, inositol is vital in preventing hair loss and in helping to lower cholesterol.
Deficiency could lead to hair loss, skin eruptions, constipation, anxiety, depression and moodiness.
What food has this vitamin?
Brewer’s Yeast, fruits, vegetables, milk, whole grains and lean meats.
Caution:
Cut down on your caffeine consumption as it destroys this vitamin.
Vitamin C
What it does for the skin:
Vitamin C is an antioxidant (fights free radicals) and a master immune boosting nutrient. One of the least toxic vitamins (you can take 10g or more per day), it is responsible for tissue growth and repair, and protects against infections and bruising. It also promotes healing and is essential in the formation of collagen. Since collagen is a major component of scar tissue, it is very important in the healing process.
Vitamin C together with vitamin A & E make an unbeatable trio against free radicals.
Deficiency could lead to poor wound healing, bleeding gum, infections, colds and lethargy.
Note: Take the most effective Ester C form of vitamin C.
What food has this vitamin?
Oranges, mangoes, cantaloupe and honeydew melons, apricots, papayas, berries such as strawberries, broccoli, red peppers, tomatoes, watercress, kale and kiwifruit.
Caution:
Some people may find that with large doses of vitamin C, they may experience diarrhea, skin rashes and excessive urination. Smokers will find their vitamin C level seriously diminished. Pregnant women should not take more than 5,000 milligrams a day.
Vitamin E
What it does for the skin:
Vitamin E is a powerful fat based antioxidant that protects cell membranes. This vitamin is responsible for healthy skin and hair; it also improves circulation, promotes natural blood clotting and healing, repairs tissues and can reduce some types of scarring. It also fights cell damage that contributes to premature aging and age spots on the skin.
Deficiency can lead to nerve damage, some types of cancer, infertility and damaged red blood cells.
Note: Take natural (d-alpha-tocopherol) rather than synthetic forms (dl-alpha-tocopherol) of vitamin E as it is more potent, and the body utilizes it much better.
It is also best taken with vitamin A, C and the mineral Zinc for maximum effect.
What food has this vitamin:
Vegetable oils (cold pressed such as olive oil), corn oil, peanut oil, whole grain, wheatgerm, nuts, oatmeal, brown rice, cornmeal, sweet potatoes, avocado, peanut butter, mayonnaise, eggs, organ meats and soybeans.
Caution:
Consult your doctor if you are taking blood thinning drugs, have diabetes, high blood pressure, or heart and thyroid problems.
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It is worth taking a good quality multi supplement (multi vitamins for women and multi vitamins for men) to combat (or prevent) acne problems.
Enter the code MlC376 for a discount on the links above.
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