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Skin Savers

Foods to help reduce acne

People with skin that is susceptible to acne can benefit from eating a wide range of fresh fruit, vegetables, nuts and seeds. These foods have been found to be beneficial in helping reduce acne.

Always try and buy the freshest food you can, and choose organic where possible. Use the following skin saver foods to make delicious salads, smoothies, juices in their raw form. Cooking often destroys many of the required nutrients and enzymes essential for digestion and absorption. Where you do cook food, cook it for the minimum time possible and choose quick stir fries and light steaming over boiling, baking or grilling.

The following links take you to pages listing various fruit, vegetables, nuts and seeds and which vitamins and minerals they contain to help you choose a wide variety of these foods and get a good balance of essential nutrients.

Vitamins, minerals and acne

For good skin health, you need plenty of antioxidants (vitamin A (mainly from beta-carotene), vitamins C and E and selenium), B vitamins, vitamin D, calcium, potassium, phosphorus, chloride, magnesium, zinc, iron and sodium. A diet high in beta-carotene and zinc can be especially beneficial to acne. Men with acne can also benefit from extra selenium. Having plenty of the right minerals and vitamins will also help your skin by speeding up the healing process and spots and scarring will fade more quickly.

Why you can't just continue eating the way you have been and just take a supplement to get all these essential vitamins and minerals?

Each type of food contains certain combinations of vitamins and minerals which work best together, and are often absorbed better with the enzymes contained in those foods. Taking single supplements of one vitamin or mineral can actually hinder the absorption of another. If you are worried you may be missing out on a certain vitamin or mineral, check the vitamins and minerals page and increase your consumption of foods that contain it. If you're still concerned, take a good quality multi-vitamin and mineral complex with a meal. Try to avoid taking single vitamin or mineral supplements without the advice of a qualified dietician or nutritionist.

Drink plenty of water to help reduce acne

Drink at least 2 litres of still mineral water daily. Drinking plenty of water helps reduce acne by flushing toxins out of your system and keeping your kidneys, liver and bowel functioning effectively. A sluggish digestive system is often linked to acne. Drinking plenty of water and eating lots of fibre in the form of fruit and vegetables will keep your insides healthy. Water will also help keep your skin supple and hydrated. Dehydrated skin can become dry and flaky, the skin's natural exfoliation slows down and pores become blocked which in turn can cause spots.

The Complete Clear Skin Program