5 Nutrients that can Help Prevent Acne

by : James Briggs

You should avoid all refined carbohydrates and stay away from fried foods. Trans fatty acids are also bad for your skin (as well as the rest of your body). They include margarine, shortening and hydrogenated vegetable oils.

Some doctors also advise their patients to avoid milk products because of the potential hormone content.

These top five nutrients have been shown to have a very positive effect on your skin and in treating acne. These nutrients, zinc, vitamin A, vitamin E, selenium and chromium, can pack a powerful punch in your acne war.

1. Zinc

Zinc is the Acne stopper. It works in several ways to both treat acne and prevent it. It helps the body regulate certain hormones which prevents acne, but it also helps with wound healing, tissue regeneration and boosting the body's immune system.

Most people in the United States actually have a marginal zinc deficiency, but you can get zinc from many of your favorite foods, such as seeds, nuts, legumes and whole grains.

2. Vitamin A

Vitamin A is a fat soluble vitamin that helps you have beautiful, healthy hair and skin. You can find vitamin A from fruits and vegetables. Dark green vegetables and deep yellow vegetables as fruits give you a good dose of vitamin A by providing carotenes. Oatmeal is a good source of vitamin A, as well as cantaloupe, honeydew melon, broccoli, spinach and sweet potato.

3. Vitamin E

Vitamin E helps to normalize decreased levels of antioxidant enzymes. This is often prevalent in male acne patients, but vitamin E has proven beneficial to both male and female acne sufferers. Almonds, sunflower seeds, peanut butter, spinach, broccoli and mango are all great sources of vitamin E.

Even a snack as simple as 1/4 to 1/2 cups of raw nuts and seeds can help your skin become clearer and healthier.

4. Selenium

Selenium works much like vitamin E in that it also helps to normalize decreased levels of antioxidant enzymes. Selenium can be found in foods such as vegetables, meats and bread. Some nuts, such as Brazil nuts and walnuts are also rich in selenium.

You can also supplement your diet with selenium, taking 100 to 200 micrograms per day. However, 3 1/2 ounces of beef has 35 micrograms of selenium and 3 ounces of tuna has 63. Brazil nuts, though, are the winner with 544 micrograms of selenium per ounce.

5. Chromium

Chromium, found in brewer's yeast, has been shown in research studies to heal acne.

You can add brewer's yeast to many different foods.

Sprinkle a tablespoon over cold cereal or hot oatmeal, mix it into soups and stews or add it into your breakfast smoothie. Be careful, though, if you are not accustomed to brewer's yeast, a large serving of it can cause nausea and diarrhea. Start small, just a teaspoon or tablespoon at a time. This is a great acne buster.