Nutrition and Diet help fight Acne
Maintaining a balanced diet and drinking plenty of water will help you maintain clear skin. Several
nutrients and vitamins are known to help with skin biology.
Vitamin A: Retinol is the naturally occurring form of Vitamin A, found in fish oils, liver and dairy
products. Vitamin A produced by plants is known as Beta-carotene, and is found in yellow/orange fruits
and vegetable such as carrots, yams, apricots and cantaloupe, as well as green vegetables like parsley,
kale and spinach. Since Vitamin A is a fat soluble vitamin high doses of Vitamin A can be toxic, therefore
it is important to monitor the amount of vitamin A that you may intake from supplements.
Vitamin E: Vitamin E is a powerful antioxidant, it protects your cells against the effects of free radicals,
which are potentially damaging by-products of the body's metabolism. Vitamin E not only protects the
skin from damage but also helps the immune system and the repair process. Rich natural sources of
vitamin E can be found in almonds, sunflower seeds, peanuts, broccoli, wheat germ and vegetable oils.
Vitamin B-2: Stress has been known to aggravate existing cases of acne, and Vitamin B-2 is often helpful
alleviating stress and supporting the immune system. Foods with a high concentration of B-2 include
whole grains, fish, milk, eggs, meat and leafy green vegetables.
Vitamin B-3: Vitamin B-3 improves blood circulation thereby promoting healthy skin. It also reduces the
cholesterol level in the blood and helps you metabolize protein, sugar & fat. Rich sources of Vitamin B-3
include, peanuts, eggs, avocados, liver and lean meats.
Zinc: Research has shown that people with moderate to severe acne have significantly lower systemic
(bodily) zinc levels than people who do not have acne. Zinc is an antioxidant and is also known to boost
the immune system. Acne infections destroy collagen and elastin fibers that make up skin. Zinc is
frequently called the "clean-up enzyme," as it is a co-factor in the removal of damaged tissue caused by
acne and other injuries. The healing and repair of acne also requires zinc, and research has shown
severe zinc deficiency within in active or chronic acne sites. While zinc is critical to the skin's immune
and repair functions, it also inhibits sebum production. Testosterone in the skin can convert to
dihydrotestosterone, which stimulates the production of sebum. The presence of zinc inhibits this
conversion and thereby inhibits sebum production. Zinc can be found in eggs, whole grains, nuts and
Vitamins for acne
Powerful Vitamin Skin Helpers
VitaminE: Vitamin E is the most powerful bioactive antioxidant among all vitamins. It can immediately
catch and remove any free radicals that come near your cells - it really is the best antioxidant you can
wish for. Since Vitamin E is a fat-soluble vitamin, it lasts longer in your body doing a lot of good. It even
outlasts Vitamin C, which is also a great skin vitamin. Since Vitamin E increases skin health, it will also
help collagen production and therefore may help reducing the appearance of acne scars and marks,
stretch marks or age spots. In addition to taking Vitamin E into your body orally, you can also use it
Vitamin C: Vitamin C is a strong antioxidant that helps to keep your skin cells safer while you are
exposed to sun UV rays, pollution and other damaging environmental and stress factors. Adequate
intake of Vitamin C can effectively deter the aging process, prevent skin discoloration and brighten your
Vitamin A: If your skin has been feeling scaly and dry, then there's a possibility that you might be
Vitamin A deficient. Individuals who are suffering from acne are also encouraged to take plenty of
Vitamin A or apply products that are derivatives of the vitamin. Since Vitamin A also helps the skin
rebuild itself, it is also an essential vitamin when it comes to healing wounds and other damages to the
skin. So if you wish to get some help with acne scars and lines, wrinkles, dull skin and other skin aging
symptoms, Vitamin A may be a good addition to your daily health routine.
Vitamin B6: Vitamin B6 helps your skin by reducing the amount of homocysteines in your blood.
Homocysteines affect both your circulation system and endocrine system. Elevated levels of this
compound cause cholesterol to form plaque, which impairs your blood flow. High homocysteines levels
also trigger stress response, which can cause acne breakouts and hives. Vitamin B6 will also help
oxygenate your skin, which in turn will speed up healing of inflammation and will add a healthy glow to
Folate: Folate has the same stress reducing function as vitamin B6, and can also promote better
oxygenation for your cells. Folate heightens your red blood cell production too. Higher concentration of
red blood cells means more oxygen can be delivered to your skin and other tissue. Abundance of oxygen
encourages faster skin regeneration. Eating a variety of dark leafy vegetables, beans and legumes, citrus
fruits and fortified cereals is the easiest way to get the Foliate you need for a look of rejuvenation.
Pantothenic Acid: Pantothenic acid is crucial in helping to prevent acne, dermatitis and skin allergies.
This vitamin helps your body break down fat and prevents surplus oil secretion from your sebaceous
glands. Increased intake of pantothenic acid can reduce your pore size and improve your skin tone,
making it a common ingredient in many skin care products. As helpful as this vitamin is for your skin, it
will NOT work on its own - so add it to the acne treatment that works on causes of acne and you got
yourself a winning combination.
How to Include these Vitamins in to Your Daily Diet
Vitamin Food Sources
Vitamin E: Vitamin E is most present in the following foods: asparagus, avocados, nuts and seeds, eggs
and dairy products. In addition, fresh water fish, wild salmon and other cold-water fish provide both
protein and healthy fats necessary to balance the skin and help diminish acne scars. Vitamin C
Having 3 to 5 servings of fresh fruits like oranges, strawberries and grapes everyday is the best way to
keep you full of Vitamin C. Please don’t forget about cantaloupe, broccoli, bell peppers and spinach too!
Vitamin A: You get a healthy supply of Vitamin A by eating eggs, leafy greens, carrots, pumpkins, liver
and drinking milk (fat free or 1%-2% is perfectly fine).
Vitamin B6: You will find Vitamin B6 in meats, whole grains, nuts and seeds.
Folate: Dark leafy vegetables like kale, mustard greens, broccoli rabe, as well as beans and legumes and
citrus fruits supply a healthy amount of folate.
Pantothenic acid: The best dietary sources for pantothenic acid include fish rich in Omega-3, red meat,
wheat bran and yeast. You can also get an extra boost of pantothenic acid by taking a royal jelly
Super Notes for Super Foods: Extra virgin coconut oil is a genuine super food for many reasons. The fatty
acid profile of coconut consists primarily of caprylic and lauric acids, which support immune function.
Researchers have also discovered the lauric acid fraction in coconut oil has antiviral and antimicrobial
Citrus fruits, like lemons, limes, and grapefruit, are rich in antioxidants known as limonoids and
limonene’s. Vitamin C plays a significant role in the creation of collagen and is essential for the
assimilation of iron.
Dr Deepali Bhardwaj
Skin&Hair Clinic By Dr. Deepali Bhardwaj
D-306,Defence Colony New Delhi-24