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Juicing for Acne: Vitamins and Minerals That Fight Acne


Although there’s no real scientific study definitely proving the link between diet and acne, I don’t think I’m the only person to attest to such a link. When it comes to acne, I think the cure has more to do with what you put in your body than what you put on it.

A diet full of nature’s best foods – nuts, whole grains, leafy green veggies, brightly colored veggies, seeds, fish, etc. – is the best acne (or any other health concern) medicine you can give your body.

As Hippocrates famously said, “Let food be your medicine and medicine be your food!”

The only downside is that many of us don’t have the time to prepare, cook, and consume awesomely-nutritious meals on a regular basis. This is where juicing comes in.

You can juice more veggies and other good stuff than you can consume in one time, allowing your body to get many of the nutrients it needs without much time or effort. All of us already know that we should eat healthier, but it takes effort.

That’s why I love juicing so much. Since it’s so easy – you’ll actually DO it, which is the most important part.

Giving your body its daily servings of various vitamins and minerals is best, but when it comes to acne – certain nutrients might help more than others.

Here are the vitamins (and minerals) most important in fighting acne!

Juicing for Acne Must-Have #1: Vitamin A

Vitamin A is a retinoid that is used to high concentration in some of the most effective acne treatments, such as Retin-A and Accutane. Taking Vitamin A supplements is also helpful, but I much prefer getting Vitamin A through fruits and veggies, since you can’t overdose on the Vitamin A from plants.

The Vitamin A we get through plants are called carotenoids and they’re converted by your body into Vitamin A. This conversion slows down automatically when your body stores are full, eliminating the risk of overdosing on Vitamin A.

Foods with high Vitamin A content include: Sweet potatoes; Carrots; Dark, leafy greens; Butternut Squash; Cantaloupe; Papaya; Red Bell Peppers, Peaches

Here’s a juice recipe super high in Vitamin A…

juice recipes for eye health

Juicing for Acne Must-Have #2: Zinc

Zinc is a metallic mineral and an essential micronutrient that is really helpful for getting rid of acne. A few studies have shown a link between zinc deficiency and acne sufferers and if you’re an acne sufferer yourself, it’s worth checking out if it might stem from a zinc deficiency.

Meat, dairy, and certain types of seafood are high in zinc so if you are a vegetarian or vegan, it makes sense to increase your intake of zinc-rich foods from plant sources such as toasted wheat germ, a cup of which provides 126% of your daily requirement.

You can get toasted wheat germ on Amazon and simply toss it into whatever smoothie you’re blending for an instant zinc fix.

Your body needs zinc on a daily basis, but it can’t produce or store a supply of its own so it is important that you get zinc through foods on a daily basis. The recommended daily dose is 11 mg for adult men and 8 mg for adult women. I strongly recommend meeting a little more than this dose through zinc-rich foods, since it is unlikely you’ll overdose on zinc from eating foods.

Most people who suffer from zinc toxicity have consumed high levels of zinc through supplements or contaminated food, not from eating foods that naturally contain zinc, notes the Linus Pauling Institute.

Foods with high zinc content include: Oysters, Beef, Nuts, Beans, Toasted wheat germs, Seeds from watermelon, pumpkin, and squash.

Juicing for Acne Must-Have #3: Vitamin E

For some people, applying Vitamin E directly onto acne-prone skin works. I don’t recommend this. Instead, Vitamin E should be taken internally.

Vitamin E is already one of the famous “skin vitamins” – an antioxidant known to flush toxins from your body and combat free radicals that damage and age your skin. It’s also a great healing agent and helpful for helping heal acne scars.

Studies have also shown that taking oral Vitamin E supplement improves acne. For example, there was a study conducted in 2006 and published in “Clinical and Experiment Dermatology” that tested 100 acne sufferers to find that they all had low levels of Vitamins A and E.

Taking these two vitamins in supplement form improved the acne, so it’s not entirely clear if the clearing up of acne was due to the Vitamin A, Vitamin E, or the two of them combined

If you’re juicing for acne (or acne scars), I recommend making sure you get enough of both of these vitamins.

Here are some foods high in Vitamin E: Peanuts, Wheat germ (again!), Bell peppers, Kiwi, Broccoli, Avocados.

Juicing for Acne Must-Have #4: Essential Fatty Acids

Essential fatty acids (EFAs) are simply “good fats” that your body needs to perform optimally. It seems a little counter-intuitive to be giving your body oily fats to combat acne, but the truth is: These are generally good for you and they’re great for your skin.

Your body can’t make EFAs so it’s important that you get enough through your diet. There are 2 main families of EFAs: Omega-3 (from Linolenic Acid) and Omega-6 (Linoleic Acid). Omega-9 (from Oleic Acid) is necessary too, but your body can manufacture some on its own, as long as the other Omegas are present.

As it stands, EFA deficiency tends to be common in the US – especially Omega-3 deficiency – so if you’re not really sure you’re getting enough EFAs, try adding some more into your daily diet. The minimum healthy daily intake for both Omega-3s and Omega-6s via diet is 1.5 of each. Just one tablespoon of flaxseed oil provides this amount. Simply add a tablespoon into any smoothie for your daily EFA fix!

Food high in Essential Fatty Acids: Walnuts, Pumpkin Seeds, Sesame Seeds, Avocados, Kale, Spinach, Mustard Greens.

**Note that high heat destroys linolenic acid so cooking in linolenic-rich oils or eating cooked linolenic-rich fish won’t provide a sufficient amount of EFAs.

Tip: Up your daily intake of EFA by adding a tablespoon of flaxseed oil or simply tossing in an avocado in the blender with any one of your favorite juice recipes!

Juicing For Acne Must-Have #5: Chromium

Acne has been referred to “skin diabetes” because like diabetics, some acne patients do not metabolize sugar correctly. This sort of insulin resistance happens when the hormone insulin is no longer effective in lowering blood sugar.

Insulin is made by the pancreas to help the cells in our body absorb glucose in the blood and convert it to energy. When you’re insulin resistant, these cells become insensitive to insulin and don’t admit the glucose into your blood, which results in glucose floating around in the blood stream. Since the hormone insulin is ineffective, the pancrease produces more and more of the hormone to compensate.

These heightened insulin levels in your blood cause a hormonal response that make your skin’s oil glands work overtime to produce sebum. At the same time, these hormones also promote faster shedding of skin cells, which result sin more dead skin blocking your pores. Result: acne and more acne.

This is especially not helpful is you eat a diet high in carbohydates, which spikes your blood sugar levels, which in turn spikes your insulin levels, and so on.

Chromium helps improve insulin sensitivity and maintain normal blood sugar and insulin levels. This could be an especially helpful addition to those suffering from adult acne.

Foods high in chromium content include: Sweet potato, Tomato, Spinach, Broccoli, Onion, Garlic, Green peppers, Beets, Apples, Bananas.

And some add-on nutrients to help you fight acne:

Juicing for Acne Must-Have #7: Vitamin D

Vitamin D, also known as the sunshine vitamin, is quite possibly the easiest nutrient to get. You don’t need to buy it, you don’t need to eat it, and you don’t need to drink it. Your body can make all the Vitamin D it needs for a few days in around 15 minutes of sun exposure. Which makes it kind of funny that the majority of Americans are deficient in Vitamin D – do we really not get out so much?!

Vitamin D is helpful for acne since it helps control your insulin response and is also helpful in fighting inflammation. It also serve as an immune system booster, making it easier to fight off acne bacteria, and it’s known to improve your mood – which is also important for acne.
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