We humans eat between 1 to 6 times a day- if not more. What we put
into our bodies doing these feedings directly impacts our state of mind
and body.
It was once believed that there was no relation between acne
and food. However, numerous studies and common sense are starting
to turn this outdated notion on its head.
In the following section we will look at how vitamins and minerals in
various foods can reduce or promote the prevalence of acne.
Additionally, you can decide which foods you plan to eat to gain these
nutritional benefits. I suggest when you eat; imagine how the food is
benefiting your skin and body.
Vitamin A and Beta-carotene
Why it can help reduce the presence of acne
Vitamin A may trigger the sebaceous glands to reduce sebum
production.
This is one of the actions of Accutane- a derivative of
vitamin A and a drug prescribed for severe acne. Having less oil
produced on the face lowers the likelihood that oil will accumulate in
the pores and cause acne-like inflammations.
Beta-carotene, which is
found in orange and dark green produce, is converted to vitamin A by
the body.
Beta-carotene also prevents the breakdown of cells and tissues that is
brought on by oxidation and free radicals. This aids the immune
system while slowing the rate at which we age.
A study published in the British Journal of Dermatology reported that
serum retinol (levels of vitamin A in the blood) was significantly
lower in all patients with severe cases of acne.
What foods have it
Vitamin A:
Liver, oily fish, milk, carrots, spinach, sweet potato, apricots, broccoli cheese and whole eggs.
Beta-carotene:
Carrots, sweet potato, winter squash, broccoli, Brussels spouts, collard
greens, kale, spinach, pumpkin, squash, apricots, cantaloupe, peaches,
nectarines, mango and papaya.
Attention:
If you decide to use a supplement, please note that Vitamin A is fatsoluble so the body stores it. Excessive amounts of vitamin A taken
for an extended period can be toxic.
If you take a supplement, experts
generally advise that you not exceed 10,000 international units (3.3
milligrams) per day unless you are under the supervision of a medical
professional. Also, pregnant women must avoid vitamin A
supplements since high doses can cause birth defects.
B Vitamins
Why it can help reduce the presence of acne
This group of vitamins aids in the maintenance of healthy skin. B6
vitamins may reduce the onset of acne associated with the menstrual
cycle. Likewise, studies have found that women taking supplements of
50 milligrams of B6 and B3 (Niacin) can increase the blood flow to
skin, which may help better manage acne.
Plus, when your body has a
shortage of B6, the production of lymphocytes is greatly reduced.
Lymphocytes are white blood cells involved in protecting the immune
system.
Having adequate amounts of B6 also help alleviate problems
associated with premenstrual syndrome (PMS). This is noteworthy
since numerous women experience PMS related acne flare- ups that
can be challenging if not seemingly impossible to treat.
Dermatologist Alan R. Shalita, MD, co-author of “The Effect of the
Menstrual Cycle on Acne”, which was published in the Journal of the
American Academy of Dermatology, confirmed with his study that
many women do indeed experience acne in conjunction with
premenstrual syndrome.
This is all the more reason to ensure that you are receiving adequate
amounts of Vitamin B6 especially before and around your period.
Women loose several nutrients during this natural healing time; some
even become slightly anemic. You can help protect yourself against
this nutrient loss by eating right beforehand.
What foods have it
B6
Avocado, fortified bran oat and wheat flakes, toasted wheat germ,
wheat bran, bananas, dried figs, potatoes, some beef steak cuts (not
ground beef), beef livers, lamb, veal, wild game, fresh chestnuts,
hazelnuts, peanuts, sunflower seeds, walnuts, chicken (light meat
especially), hazelnuts, duck, goose, turkey (light meat), trout, salmon,
carrot juice, tomato paste, brewer’s yeast, spinach and watermelon
B3 (Niacin)
Bagels, wheat, fortified wheat bran flakes, toasted wheat germ, wheat
bran, rice bran, wild rice, mushrooms, baked potatoes, chuck roast,
beef liver, veal, dairy products, wild game, sesame seeds, tuna, halibut,
peanuts, almonds and swordfish.
Vitamin C
Why it can help reduce the presence of acne
Vitamin C is rich in antioxidants. This vitamin can help control the
free radicals created as white blood cells attack foreign or toxic
substances in the blood and skin. Vitamin C also boosts the immune
system so that your body is better prepared to fight off toxins.
What foods have it
Lemons, kiwi, cantaloupe, broccoli, bell peppers, Brussels sprouts,
cabbage, tomatoes, potatoes, papaya, strawberries, grapefruit and
oranges.
Vitamin E
Why it can help reduce the presence of acne
Like Vitamin C, vitamin E serves to boost the immune system and
help remove free radicals from the body before they can aggravate or
provoke the presence of acne.
What foods have it
Vegetable oils, almonds, peanuts, soybeans, whole grains, wheat germ,
avocado and green leafy vegetables (such as kale).
Chromium
Why it can help reduce the presence of acne
Chromium is a mineral, and is estimated to be deficient in 90 percent
of American diets. Some preliminary studies propose that this mineral
may be effective in treating acne.
This is because chromium helps
regulate blood sugar levels. A study conducted by Dr. Loren Cordain,
Ph.D. found that an increase in blood sugar could cause a series of
hormonal changes that may promote development of acne formations.
In a study reported in Medical Hypotheses, researchers found that
patients with erratic blood glucose also experienced severe acne.
After nine patients were given two teaspoons daily of high-chromium yeast
containing 400 mcg of chromium, their acne condition improved
rapidly.
What foods have it
Brewer’s yeast, calf’s liver, blackstrap molasses, wheat germ, wheat
bran, whole grains, mushrooms, apples with skin, green peas, prunes,
nuts, chicken breast and oysters.
Selenium
Why it can help reduce the presence of acne
Selenium is a trace mineral and an essential component of an
antioxidant and detoxifying enzyme called glutathione peroxidase.
These qualities allow selenium to help the body fight free radicals that
are formed during normal metabolism.
Studies have discovered depressed levels of glutathione peroxidase in
people with acne. In fact, a study found that a daily supplement of
selenium (200 micrograms) and vitamin E (10 milligrams) taken for 6
to 12 weeks increased glutathione peroxidase levels and improved
pustular acne symptoms.
What foods that have it
Seafood, meat, wheat bran, whole grains, nuts, onion, garlic,
mushrooms, Swiss chard and orange juice.
Should you elect to supplement selenium in your diet, the recommended amount is about 200 micrograms per day, .
Organic forms of selenium (selenomethionine
and high-selenium yeast) are absorbed more efficiently than inorganic
forms.
You may purchase a supplement that combines Vitamin E and
selenium since these components work together. Exercise caution if
you exceed 400 micrograms of selenium per day as higher doses may
cause loss of hair and fingernails, nausea, depression and anxiety.
Zinc
Why it can help reduce the presence of acne
Zinc is a mineral that facilitates the transport of vitamin A. Zinc
thereby assists in wound healing; support of immune function and
regulation of the sebaceous glands’ activity. Higher concentrations of
zinc may lower sebaceous gland secretion as it prevents the conversion
of testosterone to its active form.
Carl Pfeiffer, M.D., Ph.D, noting that zinc deficiencies are widespread
in America, feels teens often develop acne as a result of deficiencies of
this mineral.
Studies have found that zinc levels in the skin cells and
blood are often low in adolescent males who are more predisposed to
acne.
A study published in Pediatric Clinics of North America
determined that both oral and topical zinc are highly effective against
severe cases of acne. Likewise, studies concluded that 30 milligrams
of supplemental zinc significantly reduced inflammation in patients
with acne.
What foods have it
Oysters, seafood, red meat, poultry, yogurt, milk, wheat bran, wheat
germ and whole grains
Attention:
Taking too much zinc from supplements has a toxic effect, which can
include copper deficiency, heart problems and anemia.
Excessive amounts of zinc can also depress the immune system, thus making the spreading of acne easier. If you take a zinc supplement, do not exceed 40 milligrams per day, unless otherwise directed by a health
professional.
Iodine
Why it can help reduce or aggravate the presence of acne
The next mineral is a misunderstood one that should be examined by
you. For example, some experts have found that unnecessary amounts
of iodine may cause acne.
However, I have personally supplemented
my diet with iodine food sources for two weeks after reading how a
thyroid imbalances can lead to a series of problems which include: loss
of energy; feeling excessively tied; and needing to sleep longer hours
with no improvement in your energy level.
Also, I never added iodized
salt to my food, which made me susceptible to an iodine deficiency.
Supplementing your diet with iodine allows the thyroid to perform
many of its critical jobs.
However, since we are all individuals, you
will need to analyze your own life to determine your iodine needs.
Scientists have confirmed that even minute traces of iodine are strong
enough to cause problems in sensitive skin.
Once iodine enters the
body and then the bloodstream, excess iodine is excreted through the
pores. This excretion can be irritating and lead to acne formations.
During your elimination diet, you can look for the presence of acne
flare- ups after eating salty foods or iodized salt. This will help you
decide if your intake of iodine needs reducing. Please note that the
recommended daily allowance for iodine is about 150 mcg.
What foods have it
Foods high in iodine:
Turkey, asparagus, beef liver, kelp, seaweed, iodized salt, chips with sea salt, broccoli and cauliflower.
Foods low in iodine
Beans, chicken, Brussels sprouts, tomatoes, corn, oats, bread and crab.
Essential Fatty Acids (EFAs)
How they can help reduce the presence of acne
It may appear odd that certain fats can help prevent the presence of
acne but many studies have found this to be true. Nevertheless, it is
crucial to note that not all fats are created equal.
For instance, saturated and trans fatty acids are considered to be
harmful to the health. These fats tend to promote inflammation in the
body and cause the skin to be oilier.
Peanut butter has a type of fat that may promote the onset of acne, but experiment for yourself to see if this statement applies to you. If peanut butter increases your acne flare- ups, try replacing it with almond butter.
Along the same lines, Dr. Andrew Rubman, N.D., a naturopathic
physician and founder of the Southbury Clinic for Traditional
Medicine in Connecticut, has a similar take on saturated and
hydrogenated fats.
According the Dr. Rubman, when the
gastrointestinal tract (i.e. colon and small intestines) is overloaded
with these types of fats and other pro-inflammatory substances like
sugar, coffee and alcohol, it seeks out other sources to help it eliminate these toxins from the body. Hence, the gastrointestinal tract elects the skin and the result is acne.
Fortunately for us, Dr. Rubman believes that essential fatty acids like
the ones found in cold water fish, nuts and seeds can help cool down
the gastrointestinal tract.
These essential fats can then help the
gastrointestinal tract eliminate the pro- inflammatory substances so that
they are not directed to the skin where they can trigger acne.
Moreover, Dr. Rubman has supplemented his female patients dealing
with premenstrual acne with essential fatty acids and witnessed
remarkable success.
He noted their skin radiated with new health; their
hair and nails were stronger, their sleep improved, and their libidos
rose to new levels.
The body requires essential fatty acids (EFAs) for several biological
functions, which include the manufacture of hormones and hormonelike
chemicals called prostaglandins.
We should consume the essential fatty acids omega-3 -which is also
called vitamin F2- and omega-6 regularly in our diet. These fats help
protect the body from hormonal imbalances; dry skin and hair;
immune deficiencies and weakness in brain function.
For instance, one study points to a particular EFA shortage in the development of acne. A report released in the Journal of the American Academy of Dermatology, states that acne sufferers have been found to have a deficiency of linoleic acid in their skin.
Experts reason that the
deficiency may be due to an overload of hydrogenated fat in the diet.
During the tests, animals were provided with a diet containing 10
percent of the calories from hydrogenated fat, the same amount found
in the typical American diet. In the end, the animals developed a
deficiency of linoleic acid.
Patrick Quillin, Ph.D., R.D. and author of Healing Nutrients, deduces
that the increase in the number of acne sufferers is due to the fact that
sixty percent of all fats consumed in the USA are hydrogenated.
The excess of hydrogenated fats, according to Dr. Quillin, seems to create a deficiency of essential fatty acids. Thus we have an abundance of persons with acne.
There is no reason to be concerned with gaining weight while
consuming essential fatty acids. In fact, enjoying essential fatty acids
in the correct proportions can help reduce weight gain.
Omega-3 fats raise the metabolic rate so that the body can burn calories more readily and help the kidneys flush out excess water from our tissues.
Julia M. Ross, M.A., author of The Diet Cure, suggests getting one-third of you essential fatty acid calories from omega-3 fats while the other two-thirds come form omega-6. Combined, omega-3 and omega-6 should comprise 4 to 8 percent of your total daily caloric intake. This ratio is important because too much omega-6 in relation to omega-3 can
promote fat cravings.
The Western diet typically includes a much lower intake of omega-3
fatty acids, with an excess of pro-inflammatory omega-6 and trans
fattyacids.
Alan C. Logan, ND, FRSH, a contributor to the Archives of
Dermatology writes that the current ratio of omega-6 to omega-3 fatty
acids in the Western diet reaches 20:1, while through evolution and in
a traditional hunter-gatherer diet it is closer to 1:1. Here again, the
importance of the proper omega –3 to omega-6 ratio is crucial.
What foods have it
Omega-3
Dark green leafy vegetables such as chard, kale, spinach, arugula,
collard, mustard greens and dandelion. walnuts and Brazil nuts (these
nuts contain balanced amounts of omega-3 and omega-6).
Omega-6 and Omega-3
Cold-water fish, flax oil, hemp oil, olive oil and grape seed oil. You
can try making salads with these oils to get your required doses of
EFAs.