If you are looking to develop a healthy acne fighting diet, you will definitely need to know about the best vitamins for acne, and how they work in helping you control acne outbreaks. There are a number of vitamins that every person needs to remain healthy, and vitamins, which can be derived from a variety of foods sources, can help you keep your skin, the body’s largest organ, looking great too. So What vitamins are good for acne? The answer is Vitamin A, B1, B2, B3, B5, B6, B9, B12, C, E, H, and K. You should consume these vitamins in sufficient amounts each day if you want to keep acne conditions at bay.
Retinol or Vitamin A
Vitamin A is one of the vitamins for acne that should be on the top of your supplementation list. Vitamin A is needed in the body to help keep the mouth, sinuses, membranes inside your nose, and your skin at optimal health. This vitamin is an antioxidant that helps in purifying the body as it destroys free radicals. This vitamin, when consumed in appropriate amounts, helps the body in healing, reproduction, and growth. You can increase the amount of foods containing Vitamin A if you want to make sure you get enough of this acne fighting Vitamin on a daily basis. Food sources include cantaloupe, mangoes, squash, pumpkin, peaches, apricots, carrots, and orange or yellow fruits and veggies.
Vitamin B1 and B12
Other vitamins considered as important vitamins for acne defense are B1 and B2. Thiamine(B1) is needed by your body to ensure the right amount of nutrients are absorbed and used by the body. This vitamin is a natural antioxidant and helps in cleansing your body of undesired toxins. It even improves your circulatory processes so that blood flow to your organs and skin remain at optimum levels. Food sources include brewer’s yeast, rice, legumes, whole grain cereals, bran, enriched cereals, organ meats, pork, and blackstrap molasses.
If you do not get enough riboflavin (B2) in your diet, you are bound to face problems with acne outbreaks. This vitamin is needed by your body for nail, hair, and skin health. Riboflavin improves digestive processes and helps the body free itself from undesirable wastes and toxins in doing so. Food sources containing high levels of riboflavin include broccoli, fortified cereals, fortified flour, soybeans, Brussels sprouts, eggs, mushrooms, almonds, wheat germ, whole grains, Brewer’s yeast, and organ meats.
Vitamin B3 and B5
Niacin (B3) is another of the B complex vitamins for acne defense. This vitamin is needed to ensure adequate metabolic processing and circulation of the blood. This vitamin is also responsible for controlling the exchange of nutrients and toxins in your body’s cells and skin. B3 vitamins are important for the health of your skin, liver, hair, and eyes, and it helps in generating hormones. Food sources offering high concentrations of niacin include eggs, poultry, cereals, bread, peanuts, brewer’s yeast, beef kidney, beets, beef liver, tuna, salmon, sunflower seeds, swordfish, fish, and some dairy products.
Pantothenic acid (B5) has been found to help the body keep hormones in balance, so getting the right amount is important to an acne sufferer who has outbreaks due to hormonal imbalances. This vitamin helps in controlling the amount of oil the skin produces and it can even help keep the internal effects of stress to a minimum. Vitamin B5 food sources include wheat germ, sweet potatoes, duck, avocado, cauliflower, broccoli, brewer’s yeast, soybeans, salmon, sunflower seeds whole grain cereals and breads, corn, kale, tomatoes, legumes, egg yolks, milk, split peas, and turkey. Fresh foods sources are higher in B5 content than foods that have been frozen, processed, refined, or canned.
Vitamin B6, B9, and B12
Pyridoxine (B6) is needed for those seeking natural methods of acne defense. This vitamin is responsible for controlling the metabolic processing of fatty acids, proteins, and sugars, as well as the creation of antibodies. Like other B vitamins, B6 vitamins improve the health of the liver, eyes, hair, and skin. Foods containing B6 vitamins for acne defense include carrots, beef liver, tuna, brown rice, chicken, wheat germ, milk, spinach, bran, sunflower seeds, shrimp, whole grain flour, beans, salmon, and turkey.
Folic acid (B9) is needed by the body to improve metabolic processes, and the health of the nervous system, liver, eyes, skin, and hair. It can also play a role in mood control, so it can help minimize issues with depression that can later lead to acne outbreaks. Males as well as females need as much as 400 mcg every day. Pregnant females need as much as 200 mcg more. Foods containing B9 vitamins for acne prevention include kidney beans, brewer’s yeast, Brussels sprouts, fortified cereals, grains, bulgur wheat, orange juice, beef liver, milk, white beans, avocados, lima beans, salmon, wheat germ, beef liver, root veggies, dark greens, beets, mustard greens, soybeans, and turnips.
Cobalamin (B12) aids the nervous system, liver, eyes, skin, and hair. It also improves the way your immune system functions. To ensure you are getting enough Vitamin B12 daily, make sure you get the daily requirement of this essential vitamin. Foods containing B12 Vitamins for acne include pork products, beef selections, eggs, kidney and liver organ meats, dairy products, fish, and shellfish.
Vitamin C and E
Vitamin C is important to the immune system, skin, blood vessels, and joints. This vitamin promotes the natural healing of the skin, and it is an antioxidant. This Vitamin is ideal for people that have scaly, dry skin leading to acne outbreaks or acne caused by a bacterial infection. Food selections containing high concentrations of this vitamin include pineapple, cranberries, strawberries, blueberries, raspberries, oranges, lemons, limes, winter squash, potatoes, tomatoes, green/red peppers, cauliflower, broccoli, kiwi, cantaloupe, mango, grapefruit, watermelon, papaya, spinach, greens, and turnips.
Another natural antioxidant, E vitamins for acne defense helps to protect cells in the body and diminishes the natural signs of aging. This Vitamin is needed for the health of the liver and so the body can rid itself of unnecessary toxins. Foods containing E Vitamins for acne include beet greens, collard greens, mustard greens, turnip greens, cottonseed oil, canola oil, olive oil, safflower oil, soybean oil, corn oil, olive oil, and asparagus.
Vitamin H and K
Biotin (Vitamin H) and K Vitamins for acne defense are also important for your skin’s health. Vitamin H improves the strength of your nails and hair, and this vitamin is commonly added to over the counter cosmetics. This vitamin ensures the appropriate processing of fats and proteins in the body and it can help in regulating your mood. Vitamin H food choices include raw eggs, black-eyed peas, soybeans, nut butters, legumes, walnuts, pecans, sardines, brewer’s yeast, peanuts, and almonds. You can also add mushrooms, cauliflower, whole grain foods, and bananas to your diet to increase your Vitamin H intake. Food offerings with a lot of Vitamin K include green tea, asparagus, kale, broccoli, dark green lettuce, turnip greens, beef liver, and leafy greens.