As mentioned before acne is not caused by diet. However, healthy nutrition is very important for our body and health in general, so we can say that acne diet plays a significant role in dealing with acne.
The skin is the largest organ of our body therefore, what is good for our body it is good for our skin. A healthy and balanced acne diet can significantly improve the functionality of the skin or any other organ.
Here are the most important nutrients that should be used on daily basis of your acne diet.
1. Water, water and more water
Water is the most important nutrient and the best possible natural acne remedy for number of health issues, and the best natural remedy for acne as well. Why? Because drinking enough water will help your body to eliminate waste, toxins and all kinds of bacteria that can cause acne breakouts. Your skin will look younger, healthier, and free of acne and blemishes.
The amount of water you need to drink daily in your acne diet depends on your body size, level of activity, temperature, humidity, etc.
Even though about 20% of water intake comes from food you should drink at least 2 liters or little over 1/2 of gallon of water every day. Some experts go even further so they suggest a daily intake of 1 liter per 25 kilos of your body weight, or 0.27 of US gallon per every 55 pounds of body weight. If this sounds too much just take minimum 2 liters of water per day. Drink it slowly the way you drink a cup of tea rather than just pour it down to your throat.
You should start your day with glass or two of water before washing the teeth.
Note: It is very important that you don’t drink more than necessary because that leads to hyperhydration which can be fatal as much as dehydration.
2. Vitamin A
Vitamin A, also called retinol is a fat-soluble essential (necessary for normal body functioning, cannot be synthesized by the body in any way, or cannot be synthesized in adequate amount) vitamin which plays vital role in a wide range of body functions like vision, gene transcription, cell growth, immune system, reproduction, skin health, bone health, antioxidant activity, etc. Vitamin A also helps in prevention or treatment of acne and some other diseases like AIDS, diabetes, inflammatory bowel disease, eye diseases, alcoholism, etc.
Foods that are rich in vitamin A are liver (beef, pork, chicken, turkey, fish), sweet potato, carrots, spinach, broccoli leaf, kale, collard greens, pumpkin, mango, cantaloupe, dried apricots, butter, milk, egg yolk.
The recommended daily allowance (RDA) of vitamin A for adult women is 4000 IJ (700 μg) and 5000 IJ (900 μg) for adult men.
Insufficient intake of vitamin A can cause night blindness, ear infections, urinary tract infections, Meningococcal disease. On the other hand too much of vitamin A can lead to headaches, nausea or vomiting, irritability, hair loss, fatigue, muscle and abdominal pain.
Note: It is very important that you take the right amount of vitamin A every day, neither too much nor too little.
3. Vitamin B Complex
The B vitamins is a group of a essential water-soluble vitamins that plays an important role in normal body functioning. In the past the B vitamins had been considered as a single vitamin.
The B vitamins with their medical names, body function, RDA and sources:
Vitamin B1 (thiamine) – energy production
– RDA: 0.8-1.1 mg / adult women, 0.9-1.5 mg / adult men
– source: yeast, oatmeal, flax and sunflower seeds, cereals, brown rice, whole grains, asparagus, kale, cauliflower, potatoes, oranges, eggs, pork
Vitamin B2 (riboflavin) – energy production
– RDA: 1.2-1.3 mg / adult women, 1.4-1.7 mg / adult men
– source: whole wheat grains, eggs, liver and kidney, milk, cheese, green leafy vegetables
Vitamin B3 (niacin) – healthy skin, nervous and digestive system
– RDA: 14 mg / adult women, 16 mg / adult men
– source: meat, liver, eggs, milk, fish, potatoes, green vegetables, yeast
Vitamin B5 (pantothenic acid) – metabolism, growth, development
– RDA: 4-7 mg / adult women, 4-7 mg / adult men
– source: whole-grain cereals, legumes, fruits and vegetables, eggs, meat, salmon, royal jelly, avocado, yogurt
Vitamin B6 (pyridoxine) – red blood cell production, hormonal balance, immune and nervous system
– RDA: 1.6 mg / adult women, 2 mg / adult men
– source: potatoes, bananas, raisins, cereal, liver, turkey, tuna
Vitamin B7 (biotin) – cell growth, the production of fatty acids, metabolism of fats and amino acids
– RDA: 30-100 μg / adult women, 30-100 μg / adult men
– source: raw egg yolk, peanuts, liver, mushrooms, yeast, bananas
Vitamin B9 (folic acid) – synthesizing and repairing DNA, cell division, growth
– RDA: 200-400 μg / adult women, 200-400 μg / adult men
– source: dried or fresh beans, peas, green leafy vegetables, citrus fruit, sunflower seeds, pasta, cereal, bread, liver, kidney
Vitamin B12 (cobalamin) – normal functioning of the brain, nervous system, producing blood cells, DNA and fatty acids synthesis
– RDA: 2 μg / adult women, 2.4 μg / adult men
– source: seafood, meat, eggs, milk, milk products
Generally, supplements containing all eight vitamins are called vitamin B complex and individual B vitamin supplements are called by the specific name of each vitamin. Each member of the B-complex vitamins has a unique structure and unique therapeutic effect in the human body, but as a group of vitamins they are responsible for the energy separation from carbohydrates, protein and fat, for boosting metabolism, maintaining healthy skin, hair and muscle tissue, for normal functioning of the immune and nervous system.
4. Vitamin C
Vitamin C, also called L-ascorbic acid is essential water-soluble vitamin and the strongest antioxidant among vitamins. It plays vital role in synthesis of collagen (essential for development and regeneration of skin, blood vessels, bones and teeth), stimulation of immune system, boosting metabolism, and has a strong antiviral and antibacterial characteristics. Vitamin C is a strong protector from any kind of stress, and a strong protector of vitamin E which is also important element in body defense system and skin care. Vitamin C heals extremely well all inflammatory processes, including inflamed acne, therefore is very important in your acne diet.
– RDA: 75-110 mg / adult women, 90-125 mg / adult men
– source: acerola, rose hip, oranges, lemons grapefruit, kiwi, papaya strawberries, red pepper, chili pepper, parsley, broccoli, kale, garlic, cauliflower, spinach, liver (calf, pork, beef, chicken), oysters, etc.
5. Vitamin E
Vitamin E is a fat-soluble essentialvitamin and a strong antioxidant as well. It has important role in preventing oxidation of unsaturated fatty acids, reducing and neutralizing activity of free radicals. Vitamin E has a positive effect on blood flow and neurological functions. Also helps maintaining the humidity of the skin.
– RDA: 15 mg / adult women, 15 mg / adult men
– source: wheat germ oil, sunflower seeds and oil, almonds, sunflower oil, hazelnuts, peanut butter, peanuts, olive oil, leafy greens
Zinc is an essential element with antioxidant characteristics that stimulates immune system, normal functioning of the sebaceous glands, cell division, supports normal growth and development. It also plays a significant role in protein and DNA synthesis. Along with vitamin A it is involved in producing collagen and elastin, helping the skin stay healthy. Zinc also helps in wound healing.
– RDA: 8 mg / adult women, 11 mg / adult men
– source: oyster, lobster, chicken, turkey, duck, geese, beef, lamb, liver, sesame, celery, mustard, beans, almonds, whole grains, pumpkin and sunflower seeds, yogurt
Final note: It is very important that you do your own research about vitamins and minerals and consult with the specialist about daily intake. Naturally, it is best to get them from natural, pesticide free, organic food but you can also find a good quality brand name with recommended vitamins and minerals that you need to help with acne problem.
Drink plenty of water and make smart, healthy food choices. Your acne diet is very important if you want to get rid of acne.