Acne: a simple and natural solution | By Bastian Fuentes O.

2. Key micronutrients: Vitamin A, zinc and B complex

Healthy skin depends on certain nutrients that, if deficient, can lead to stubborn acne or dull skin, even with a good diet.

Vitamin A

It is necessary for skin regeneration and regulation of sebum production. Mild vitamin A deficiency can lead to clogged pores and dry or inflamed skin..

Natural sources: Liver (the best of all), egg yolks, butter, and fatty fish.
Main information: Animal vitamin A (retinol) is more effective than plant beta-carotene (carrots, tomatoes, etc.), because it does not require conversion.

Zinc

Zinc regulates immune function, controls inflammation and is directly involved in skin healing. Plus, it helps Reducing the action of the DHT hormonewhich can exacerbate acne.

Fuentes: Red meat, liver, seafood (especially shellfish), and eggs.
Avoid deficiency: Diets with excess Phytate (such as those based on legumes or whole grains) can reduce its absorption. Another reason to keep these foods out of your diet for a while.

B complex vitamins

B vitamins (particularly B2, B3, B5, B6, and B7) are essential for fat metabolism and sebaceous gland function. next to, They contribute to maintaining hormonal balance and cell regeneration.

Natural sources: Liver, meat, eggs, fish, nuts and green vegetables.
Appendix L Natural B complex It may be useful to replenish your body with these vitamins if you have not eaten properly in recent years. You can search in the free market for “B-50 complex” Because in order to work it must contain at least 30 mg of each B vitamin (This is why many nutritional supplements, e.g centerIt has no effect)