Clear Skin Blog : Acne Articles

Mar 7	Clear Skin Recipe: Watercress Soup
	diet and acne, recipes

This is one of my favourite recipes. It’s easy, quick and cheap.

Ingredients:

100g watercress, save a sprig for decoration
1 small onion, chopped
500ml boiling water
1-2 tsp Marigold vegan bouillion stock powder
1 tbsp olive oil
1-2 cut quarters of orange

Directions:

Gently fry the onion in the olive oil, careful not to brown it. Add the other ingredients and simmer for 10 minutes. Transfer to a blender jug and blend to a smooth consistency. Serve with a sprig of watercress and a squeeze of orange.

Raw alternative: As above, but omit the cooking(!). Use just a quarter of small onion.

Watercress is rich in iron, calcium and folic acid, vitamin A (as beta-carotene) and vitamin C. It also contains iodine and many other nutrients. Watercress is reported to be a diuretic (helps rid the body of excess fluid) and a digestive aid. It’s a fantastic clear skin food – especially when eaten raw. Add it to salads, juices and smoothies.

About Karen Jessett

Karen set up Acne-advice.com eight years ago to help people with acne find information and products that may help them get rid of acne naturally. She wrote the popular book, Clear Skin, and the FREE ebooks The 7 Essential Clear Skin Solutions and 97 Clear Skin Tips and continues to research new information about getting rid of acne naturally. Karen manages the website and responds to emails asking for advice. She also liaises with the media and writes articles about acne.

www.acne-advice.com

www.clearskin-ebook.com

Feb 25	Vitamins and Minerals
	diet and acne

The following vitamins and minerals are especially good at reducing acne. Vitamins A, D, E are fat soluble and are stored in the body. Whereas vitamin C and the B complex of vitamins are water soluble and are excreted in the urine, so make sure you have some of these every day. Beta-carotene, vitamins C and E and selenium are the main antioxidants. Antioxidants mop up toxins
(free radicals) from the body. Free radicals are the by products inside the body from external pollutants. They attack molecules such as DNA and proteins. A diet rich in antioxidants will not only help protect you from internal damage but will also speed up the healing process of the skin.

Vitamins

	What it does	Best food sources (fruit, vegetables, nut, seeds etc)	Other considerations
Vitamin A/beta-carotene	Needed for healthy teeth, gums, bones, skin, hair and nails.	Apricots, mango, melon (cantaloup), nectarine, orange, peach, tangerine, carrots, broccoli, cabbage, kale, lettuce, spinach, watercress, parsley, sweet potato. Most fruit and vegetables that are red, orange, yellow or dark green contain lots of beta-carotene. Is also found in milk, cheese, cream, butter, eggs and liver. See the skin sinners section regarding eating these too much.	Vitamin A (retinol) is only found in animal sources, such as dairy, liver and eggs. However, we can produce vitamin A in our bodies by eating fruit and vegetables high in beta-carotene. These are much better for reducing acne. Don’t take a supplement of vitamin A, it is toxic to the body in high doses especially to an unborn child. You will get enough from your diet and it is virtually impossible to overdose on beta-carotene. However, don’t over do it.
Vitamin B1 (Thiamin)	Energy production, digestion and metabolising food.	Tangerine, orange, pineapple, plum, kale, cauliflower, garlic, leek, mangetout, parsley. Is also found in bread, cereals, potatoes, milk, cheese, cream, butter, pork, wheat germ, brewer’s yeast. See the skin sinners section regarding eating these too much.	B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Vitamin B2 (Riboflavin)	Energy release. Growth. Healthy skin, eyes, mouth, hair and nails.	Cherry, apricot, blackcurrant, kiwi fruit, peach, kale, beansprouts, broccoli, mangetout, parsley, red peppers, spinach, watercress. Is also found in dairy products (skimmed milk, cottage cheese, yogurt), fortified cereals, mushrooms, bread. See the skin sinners section regarding eating these too much.	B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Vitamin B3 (Niacin)	Enzyme formation converting and metabolising energy from food.	Passion fruit, grape, grapefruit, guava, peach, strawberry, kale, beansprout, carrot, cauliflower, parsley, potato, red pepper. Nuts and beans also contain tryptophan which converts to niacin. Is also found in meat, fish, fortified cereals, wheat, rice. See the skin sinners section regarding eating these too much.	B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Vitamin B5 (Pantothenic acid)	Makes energy available to the body.	Watermelon, blackberry, lemon, raspberry, strawberry, broccoli, cauliflower, celery, sweet potato, broad beans, chick peas. Is also found in liver, meat, fortified cereals, milk. See the skin sinners section regarding eating these too much.	B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Vitamin B6 (Pyridoxine)	Metabolises protein, chemicals, sugar and fatty acids. Healthy nerves and skin. Helps convert tryptophan to niacin.	Banana, blackcurrant, raspberry, watermelon, brussels sprout, kale, leek, green pepper, sweet potato, avocado, chick peas. Is also found in meat, poultry, fish. See the skin sinners section regarding eating these too much.	B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Vitamin B12 (Coblamin)	Essential for red blood formation. Helps maintain nerves.	Almost only found in animal products, but can also be found in brewer’s yeast, fortified soya milk, yeast extract, fortified cereals. Sprout alfalfa seeds and chick peas to get a good vegetable source. Mainly found in liver, meat, eggs, dairy products. See the skin sinners section regarding eating these too much.	Some drugs, including oral contraceptives may interfere with the absorption of this vitamin. B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.
Folic Acid	For a healthy nervous system. Helps prevent spina bifida in unborn babies.	Melon, orange, pineapple, strawberry, tangerine, Brussels sprout, beetroot, broccoli, cabbage, cauliflower, lettuce, parsnip, spinach, beans. Is also found in liver, fortified cereals, yeast extract. See the skin sinners section regarding eating these too much.	Is found in larger amounts in vegetables than fruit. If you drink a lot of alcohol or take anticonvulsants, aspirin and oral contraceptives you will need to make sure you eat more foods containing folic acid.
Biotin, Choline, Inositol (B vitamins)		Dark green leafy vegetables, nuts, fruits, vegetables. Are also found in liver, fish, eggs, dairy products, fortified cereals. See the skin sinners section regarding eating these too much.	Deficiency is very unlikely.
Vitamin C	Production of collagen (connective tissue in skin and bones). Aids the absorption of iron. Speeds up healing.	Blackcurrant, blackberry, gooseberry, grapefruit, guava, kiwi fruit, lemon, lime, mango, melon, orange, papaya, pineapple, raspberry, strawberry, tangerine, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, parsley, green peppers, watercress, tomatoes, potatoes, chilies.	Is very unstable if heated, try and eat these fruits and vegetables raw. The body uses more vitamin C if your smoke or take antibiotics or oral contraceptives.
Vitamin D	Increases levels of calcium and phosphorus – helps these strengthen bones and teeth.	Sunlight allows our bodies to create this vitamin. Also found in fortified Soya milk, fortified vegetable margarines (read the labels). Sunflower seeds are one of the few vegetable sources of vitamin D. Mainly found in fatty fish (mackerel etc), butter, cream, egg yolks, liver. See the skin sinners section regarding eating these too much.	Just 5-10 minutes sun exposure every day in the summer can generate enough vitamin D for the body for the whole year. Take care not burn in the sun. Exposure on arms and legs is better than on the face. It is easy to overdose on this vitamin because the body finds it hard to excrete, so there is no real need to take a supplement.
Vitamin E	Protects the body from free radicals. Prevents polyunsaturated fats from being oxidised.	Grape, blackberry, blackcurrant, gooseberry, grapefruit, greengage, plum, raspberry, avocado, sweet potato, Brussels sprout, cabbage, carrot, celery, leek, lettuce, parsnip, green pepper, spinach, tomato, watercress. Also found in soyabeans, tofu, vegetable oils, nuts and seeds.	A powerful antioxidant.
Vitamin K	Helps blood clot and other chemical reactions in the body.	Dark green leafy vegetables are the best source. Is also found in some fruit and other vegetables. Is also found in dairy products, fortified cereals. See the skin sinners section regarding eating these too much.	-

Minerals

Minerals seems to have gone missing! Will post shortly.

Feb 25	Foods To Help Reduce Acne
	diet and 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 Can’t You Just Take A Supplement?

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.

About Karen Jessett

Feb 25	Nuts
	diet and acne

Nuts are excellent foods for the skin and helping reduce acne because they are a valuable source of many minerals and nutrients important for healthy skin. They are also a good source of protein which is good replacement if you don’t want to eat meat, poultry or fish. Nuts contain plenty of essential fatty acids which are required for good skin health.