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Vitamins & Minerals Against Acne


If you eat well your body will be thankful to you in every possible way. So, if you control your diet your skin can get really smooth and soft and acne-free. Be sure that you are staying away from sugar, chocolate, fried foods and bakery products. It’ll be great not only for your skin, but also for your health at all.

The balanced diet will cleanse your body from toxins and will increase your metabolism. If you follow the basic rules you’ll get several health benefits and as a bonus, you’ll lose some pounds if you need and your self-esteem will become stronger and confident.

The basic rules are simple: eat the proteins (eggs, meat, fish, milk products and so on) apart from the carbohydrates (fruits, rice, potatoes and so on). The fat you should deliver to your body should be from the meat and the plant products. That should be enough.

But there are some other tricks, apart from the basic rules. For instance, you should reduce the use of salt. It contains sodium, which keeps the water in the body and slows down the metabolic processes in the body. The same effect could be caused by soda, juices, canned foods and so on.

You should also reduce the use of simple carbohydrates – sugar, chocolate, flour and so on. If you need to eat something sweet you should reach for dark chocolate, honey and sweet fruits, but forget about the waffles,  biscuits or cake. Drink a lot of water and don’t overeat!

Vitamins, which are helping to get rid of the acne

Vitamin A

Acts like antioxidant. Protects the body from free radicals and helps the skin to get rid of dead cells.

A daily dose of vitamin A – 0.7 mg. The maximum allowable rate is 2.8 mg for an adult.

You can find it in foods which contains beta-carotene: carrots, sweet potatoes, melon, tomatoes, broccoli, zucchini, cabbage, apricots, papaya, mango.

Vitamin B6

Helps to control the acne, especially during the menstrual cycle. Maintain the balance of sex hormones, which are used to relieve PMS and menopause.

The daily dose is 1.3 mg. The maximum dose is 100 mg. Be careful not to overdose, because that could lead to nerve damage and numbness.

The sources of this vitamin are bananas, broccoli, cabbage, onion, nuts, peppers, lentils, beans, cauliflower, Brussel sprouts.

Vitamin C

Strengthens the immune system, helps fight infections, it’s really useful for dealing with stress.

Daily dose – 75 mg and the maximum is 2 g.

The sources of vitamin C – cabbage, peppers, broccoli, cauliflower, strawberries, lemon, kiwi, orange, grapefruit, peas, tomatoes.

Vitamin E

Vitamin E is an antioxidant, protects the cells from free radicals, improves the wound healing.

Daily dose – 15 mg, the maximum is 1 g.

Sources of vitamin E – sesame, peanuts, sunflower seeds, beans, peas, wheat germ, sweet potatoes, salmon, tuna.

Minerals, which are helping to get rid of the acne

Selenium (Se)

It has anti-inflammatory properties and helps to fight infections.

Recommended daily dose – 0.055 mg. Maximum allowable – 0.3 mg.

Sources of selenium – chicken meat, herring, tuna, cod, oysters, mushrooms, cabbage, zucchini.

Zinc (Zn)

This mineral is important for wound healing, protects the skin from premature aging and it’s antioxidant.

Daily dose 8 mg, maximum 20 mg.

Sources of zinc – oyster, shrimp, green peas, oats, rye, peanuts, wheat, almonds, nuts, egg yolk, turnip.



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