Vitamins play a very critical role in promoting healthy acne free skin. In most cases, vitamin deficiencies are not a serious problem for most people, but if you are fighting acne you require more than just the bare-minimum. This article will focus on the key vitamins that are most essential for a healthy flawless skin.

Vitamin A

Vitamin A, referred to as Retinol or beta-carotene, is very crucial for a healthy skin. Vitamin A strengthens the skin’s defensive tissues and stops acne formation by reducing sebum (skin oils) production. Vitamin A is also fundamental in the maintenance and repair of dry and rough skin. Due to its antioxidant properties, vitamin A helps in getting rid of the body toxins. There are numerous foods that are rich in vitamin A which include carrots, sweet potatoes, pepper, liver, kales, lettuce, basil, parsley, papaya and squash.

You can also get vitamin A from dietary supplements, but be warned that taking too much of vitamin A can cause head aches, hair loss or even dry skin. Do not combine vitamin A based-supplements with acne creams. Also do not take vitamin A supplement if you are pregnant.

Vitamin C

Vitamin C is essential for many roles in the body. Among this is tissue growth and repair of damaged skin. Vitamin C is also an antioxidant the helps in boosting the immune system. In addition, vitamin C has anti-bacterial effect which helps in fighting acne if used in combination with bioflavonoids. Furthermore, vitamin C helps in accelerating the absorption of minerals such as iron, which help in skin recovery. Vitamin C is found in a variety of foods such as guava, kales, black currant, broccoli, citrus fruits, Brussels sprouts and strawberry.

Vitamin E

Vitamin E plays a vital function in protecting your skin and healing damaged tissues. It protects your skin from being damaged by excessive sun exposure. Thanks to its antioxidant properties, it helps in fighting acne. Foods rich in vitamin E include sunflower seeds, almonds, papaya, blue berries, spinach, turnip greens, kales, olives, collard green and many more.

Vitamin K

Vitamin K nourishes the skin, it is critical in repairing the skin that has been damaged by dryness or discoloration as a result of acne. Vitamin E also reduces the appearance of bruises on the skin. Vitamin K is used as an anti-aging medication because of its superior ability to reduce dark circles, fine lines and spider veins under the eye. Vitamin K is found in green leafy vegetables, dietary supplements, soya bean, fruits and brassica.

B – Complex Vitamins

Each of the B vitamins has a precise function in promoting a healthy skin. Actually, many of B- vitamins complement each other in their functions. B- complex vitamins also help in reducing stress which according to research contribute acne formation. Sources of B- vitamins are whole unprocessed foods, or dietary supplements. B- complex vitamins include:

• Thiamine (Vitamin B1): Vitamin B1 helps in absorption of other vitamins by the body. It is antioxidant which helps the body in removing accumulated toxins and also enhancing the immune system.
• Riboflavin (Vitamin B2): Deficiency in vitamin B2 is known to cause acne. Vitamin B2 is crucial for healthy skin, hair and nails. B2 also has a function in growth and energy release.
• Niacin (Vitamin B3): Niacin is another element for healthy supple skin. Vitamin B3 helps in blood circulation and metabolism of fats, proteins and carbohydrates. It also allows efficient switch of nutrients and toxins in and out of your skin.
• Pantothenic Acid (Vitamin B5): B5 plays a crucial function in the formation of coenzyme A, which is vital in for production of essential skin oils. It also aid in relieving stress, and at the same time preventing acne. Besides fighting acne, B5 also helps in metabolism and healing of wounds.
• Pyridoxine (Vitamin B6): Vitamin B6 helps in metabolizing sugars, fatty acids and proteins. It also promotes healthy immune system and aid in production of antibodies. Deficiency in vitamin B6 can result to acne.

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