Almost everyone has experienced having acne in their faces. Most also hate this because it’s irritating, embarrassing, filled with bacteria, and sometimes painful. Thankfully, anyone can prevent it through a healthy diet.
Yes, you know exactly what that means, which mainly involves fruits and vegetables. And what these foods contain are nutrients. Hence, some particular vitamins and minerals should be absorbed by the body in order to fight off acne.
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#2 – Vitamin B Complex
These refer to all eight B vitamins, B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7(biotin), B9 (folic acid), and B12. You know stress is one of the culprits of acne, but vitamin B2 is a reliever. The deficiency of some B vitamins is another cause of acne breakout. Therefore, make sure to have these vitamins as well, which you can take through supplements or certain foods, such as dark leafy greens, green peas, bananas, sweet potatoes, lentils, and nuts.
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#3 – Vitamin C
Known to boost the immune system, vitamin C also fights off bacteria that cause acne and other skin problems. It also helps repair damaged cells in skin. And you may already have an idea where to get this vitamin. If you thought about some citrus fruits, that’s right. You can also find vitamin C in some vegetables.
#4 – Vitamin D
The lack of this vitamin can also cause you to have acne. That’s why having enough of this nutrient can be very helpful to prevent such skin condition. Though you can get it from sun exposure, it’s also found in mushrooms, soy products (soy bean, tofu, and soy milk), and fortified dairy products.
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#5 – Vitamin E
Spinach, broccoli, squash, pumpkin, avocados, nuts, sunflower seeds, olive oil, and tofu contain a high amount of vitamin E. Make sure your regular diet include these. You can get enough of this vitamin that helps prevent toxins that may occur in skin and repair damaged cells.
#6 – Alpha Hydroxy Acids
You may have read these terms somewhere labeled in foods, and not sure if they’re healthy or not. Well, they are considered nutrients and help fight acne. These acids include citric acid, glycolic acid, lactic acid, maltic acid, sorbic acid, and tartaric acid, which are present in certain healthy foods.
• citric acid – oranges, pineapples, grapefruits, pomegranates, tomatoes
• glycolic acid – grapes, sugarcane, sugar beets
• lactic acid – dairy products, i.e. yogurt milk, cheese
• maltic acid – apples, lemons, raspberries, cherries, apricots
• sorbic acid – mountain ash tree berries
• tartaric acid – grapes
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#7 – Azelaic Acid
This compound has anti-bacterial properties. You can absorb it mostly from eating whole grains, which include barley, wheat, and rye.
#8 – Chromium
To treat infections and scarring in skin, chromium is the compound to rely on. You can have this nutrient through broccoli, asparagus, potatoes, mushrooms, green beans, bananas, prunes, whole grains, cereals, cheese, and nuts.
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#9 – Essential Fatty Acids (EFA)
Omega-3 and Omega-6 fatty acids are also important to take to combat acne and other skin issues. You can mostly find these nutrients in nuts and seeds, most particularly almonds, walnuts, and flax seeds. Other good sources are broccoli, dark leafy greens, whole grains, and olive oil.
#10 – Lecithin
To maintain healthy skin, take lecithin, which also helps in absorbing EFA. Soybean is a very excellent source of this nutrient. You can also find it from broccoli, Brussels sprouts, legumes, and dairy products.
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#11 – Magnesium
Magnesium regulates the production of hormones, so it’s another vital compound to prevent acne. Therefore, consume more dark leafy green vegetables, avocados, bananas, dried fruits, beans, lentils, nuts, and seeds as much as possible.
#12 – Retinoids
This features anti-inflammatory properties that are great weapon against bacteria and free radicals. Many facial creams contain retinoids because it’s proven to treat acne. But you don’t have to buy any supplements and solutions when you can find them in carrots, squash, pumpkins, sweet potatoes, potatoes, cantaloupes, peaches, apricots, and mangoes.
#13 – Selenium
Selenium has antioxidants that also maintain good skin. It may not be as effective as other nutrients mentioned above, but can still help in reducing the development or growth of acne. Where to get it include Brazil nuts, sunflower seeds, mushrooms, and whole grains.
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#14 – Zinc
Lastly but not the least, zinc can aid in preventing and treating acne. It also cures scarring and removing toxins present in the skin. Many plants and seeds contain zinc, such as spinach, beans, mushrooms, seeds of pumpkins and squash, and nuts.
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There you go – these vitamins and minerals should be maintained in the system in order to avoid acne. If you are having this issue for weeks, you need to do something to prevent it. But this doesn’t cost you lots of money if you can just eat the right kinds of foods. This list should be your best guide in saying bye to acne for good.
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