April 24, 2017
Anytime we have long-standing issues with our skin, we tend to gravitate towards over the counter topical solutions or pharmaceutical-grade alternatives as opposed to food choices as a viable solution. As a former acne sufferer (with the occasional breakout even to this day…yes, I’m in my 40’s) I know the frustration of trying numerous remedies, not to mention the psychological impact of having moderate acne in the first place. Yes, kids can be cruel.
I seem to remember that leveraging vitamins and minerals from food just didn’t prevail back when I was a teenager and pharmaceuticals were the logical go to option for dealing with breakouts. No one said eat more of this food or that food because it contains vitamins and minerals that are beneficial to your skin.
Although vitamins and minerals are only required in small amounts in the body, the benefits they provide is undeniable. From providing energy for our cells to keeping our skin, hair, and nails healthy, there is nothing they won’t do (not to mention keeping us alive).
Vitamins B and D are examples of vitamins that can be made by our bodies, however, most vitamins can’t and must be obtained through food sources. The same goes for minerals.
Which vitamins provide the most benefits and which foods should we reach for to help clear things up?
Vitamin A
There are two main classes of Vitamin A: retinoids and carotenoids. Retinoids (think Retinol) are biologically active in the body and provide the most benefits while carotenoids (such as beta-carotene) need to be converted to retinol in the small intestine before they can work their magic. This means that only a small amount of beta-carotene gets absorbed and converted to retinol in the body – only ½ so that’s not very much! (1)
Good food sources of retinol include liver, eggs, and dairy products. Carotenoids can be found in carrots, sweet potatoes, dark leafy greens, and cantaloupe.
Zinc
This mineral is found in almost every cell of the body and is also very useful in the treatment of acne. Zinc is necessary for wound healing, skin elasticity, tissue, and cell formation, among others. (2) As you can see, it is a powerhouse when it comes to the health of your skin. Keep in mind that zinc from animal foods are more readily absorbed by the body. Zinc bioavailability is lower in plant foods due to the presence of phytates. Phytates are antioxidant compounds that can bind to certain dietary minerals such as zinc and slow their absorption.
Good sources of zinc include pumpkin seeds, oysters, liver, eggs, spinach, mushrooms, and red meat.
Selenium
This essential micronutrient is more potent than vitamin E. Per several studies cited by Richard Wolfstein in his article “Why Selenium Can Massively Improve your Acne”, men with acne had lower levels of selenium in the body than their non-acne counterparts. When treated with Selenium, these men were found to have a decrease in acne lesions after several weeks of treatment. (3)
Furthermore, over time, selenium has been shown to increase glutathione levels, a powerful antioxidant in the body. Antioxidants help eliminate free radicals thereby reducing damage to the cells of the skin. (4)
Supplementation with vitamins and minerals is always an option but let’s look at what a typical eating plan might look like for someone suffering from bouts of acne:
Breakfast
Mushroom and red pepper omelette cooked in 1 tsp of butter, ½ cup of cantaloupe
Snack
Handful of brazil nuts or pumpkin seeds
Lunch
Spinach salad with baked salmon and wild rice
Snack
Plain Greek yogurt with berries
Dinner
4 oz. lean turkey breast, sweet potato, and asparagus
Sources:
(1) Sonia Carlson, May 22, 2014, Acne and Vitamin A: Does Vitamin A Help Acne?, Accessed 28 March 2017, <clearskinforever.net/acne-vitamin-a>
(2) NutraPhoria School of Holistic Nutrition, 2017, Lesson 5, Micronutrients, page 35, Accessed 28 March 2017, <http://onlinelearning.nutraphoria.com/course/view.php?id=2?>
(3) Richard Wolfstein, May 27, 2015, Why Selenium can Massively Improve your Acne, Accessed 28 March 2017, <supernaturalacnetreatment.com/can-selenium-cure-acne/>
(4) Richard Wolfstein, May 27, 2015, Why Selenium can Massively Improve your Acne, Accessed 28 March 2017, <supernaturalacnetreatment.com/can-selenium-cure-acne/>
