9 Acne-Fighting Nutrients You Need To Know About!
Acne is stemmed from nutrient deficiencies and learning the top 9 nutrients that can improve your skin is essential to getting on the road to clear skin! As you probably already know, what you eat and what you don’t eat (or should I say absorb), can create inflammation, hormone issues and nutrient deficiencies. Learn the top 9 nutrients, how they help your skin and what foods are high in each!
→Vitamin E - This fat soluble vitamin helps the skin lock in moisture (glow factor right here) and fights off free radicals which helps clear your skin! It is featured in our Radiate Blend which helps produce progesterone. This nutrient is depleted on the birth control pill which can be helpful to make sure you are consuming enough of it through food if you are currently on it or came off recently.
Vitamin E is also found in hazelnuts, almonds, avocados & olives.
→Zinc - This is a powerhouse nutrient for acne. This nutrient is depleted on the birth control pill & depleted zinc stores on and off the pill can create acne. Zinc acts as an antioxidant and anti-bacterial. It also helps with skin renewal. Zinc is featured in the Glow Blend which helps reduce inflammation, mitigate hormonal breakouts and support ovulation. The Radiate Blend also contains zinc!
Zinc is found in beans, red meat, oysters & poultry.
→Selenium - This nutrient is a powerful antioxidant that can help reduce pigmentation & inflammation so the body can heal. Selenium is featured in the Radiate Blend which helps support estrogen detox in the liver and protect against free radical damage which helps clear up your skin. This nutrient is also depleted on the birth control pill which is helpful to enough of if you are currently on it or came off in the past.
Selenium is also high in tuna, brazil nuts & organ meats! 2 Brazil nuts everyday is a super easy way as it is the most potent source.
→Magnesium - Deficiencies of this nutrient are very common due to the stressful lives we have. Stress that is either physical, emotional or mental can deplete magnesium stores which can trigger breakouts and other symptoms like headaches, period cramps, mood swings and more stress. Listen more on this nutrient here. Increasing magnesium intake can help calm your nervous system, help you sleep better, produce/excrete hormones efficiently, decrease anxiety/stress which can help clear up your skin too. Magnesium is found in pumpkin seeds, flax and sunflower seeds which are all part of your seed cycling blends. Magnesium is also a nutrient depleted on the pill which is important to consume through food if you are on it or coming off of it soon.
Magnesium is also found in cashews, avocado, dark green leafy veggies, cocao powder and dark chocolate.
→Omega 3s - Omega 3 is the key nutrient for reducing inflammation in your body.
Omega 3 is found in pumpkin & flax which are in the Glow Blend. Omega 3 is also high in walnuts and wild caught salmon.
→Vitamin D - Defined as another fat soluble vitamin (along with A, E & K), Vitamin D needs fats paired with it to be absorbed. Vitamin D helps calm down inflammation, keeping your mood stable and helping your immune system get in tip-top shape. Research shows women with acne typically also have a Vitamin D deficiency. Sun exposure can help synthesize vitamin D but if you wear sunscreen (you should!), you aren’t yielding the benefits.
→Probiotics - Defined as “good bacteria” that helps digestion and absorb nutrients more efficiently. Because nutrient deficiencies are super common with acne, as well as digestive issues and hormonal imbalances, probiotics can help give your gut the support it needs to help absorb the nutrients so you can yield the benefits of eating a balanced diet. Probiotics help boost your immune system which is helpful if you’ve been prescribed antibiotic creams for your acne. Antibiotic creams trigger candida, autoimmune issues, acne and SIBO.
Probiotic rich foods are found in kimchi, yogurt, sauerkraut, kefir and kombucha.
→Vitamin C - Great for collagen production which is the protein found in your skin.
Found in citrus fruits oranges, bell peppers, berries, cruciferous veggies and tomatoes.
→ Vitamin A - Also called retinoids, this vitamin is found in many topical treatments. This antioxidant helps fight off free radicals which are things we bombard ourselves with on a daily basis like smoking, pollution, stress and consuming an unhealthy diet. Vitamin A also helps slough off dead skin cells which prevents build up that contributes to acne. This nutrient helps reduce inflammation & calm down the redness and pain of breakouts.
Found in orange foods (Beta Carotene rich foods) like sweet potatoes, carrots and pumpkin. This vitamin is also found in eggs, salmon and dark green leafy veggies.
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