Vitamins: Keys to the perfect face

Our face is a mirror of our health. Every time we feel unwell, our face will surely reflect it. Similarly to this, pimples and acne represent manifestations of our body’s imbalance, caused mostly by vitamin deficiencies. Therefore, the daily consumption of vitamin-loaded foods is of the utmost importance not only for a pimple-free face, but also fort the overall health. Here we present you with the most vital vitamins that will make your face glow. In case you want to take them encapsulated, please make sure to discuss the dosage with your doctor first.


Biotin (also known as vitamin H or B7) is a vital vitamin that plays an important role in the treatment of acne. It’s actually a substance responsible for the growth of new skin cells, which speeds up the acne healing process. It is found in many groceries, at least in trace amounts, and some of them are:

  •         Beef liver, salmon
  •         Egg yolk, soy and nuts
  •         Oat flakes and rice
  •         Mushrooms
  •         Bananas and tomatoes


Aggressive acne can also be eliminated with the help of zinc. By decreasing the sebum production, this mineral freshens the face and reduces skin blemishes. Zinc stimulates the metabolism, strengthening therefore not only the immune system, but also the skin barrier. One can find zinc in products such as:

  •         Legumes
  •         Fish and sea food
  •         Meat (lamb, beef, swine, poultry)
  •         Whole grain cereals


Like zinc, selenium also works to strengthen the skin barrier. This element enriches skin nutrition and protects against the development of free radicals responsible for tumors. In addition to this, selenium activates the acne healing process by improving the skin structure. You will find selenium in:

  •         Meat (especially offal)
  •         Fish and shellfish
  •         Whole grain cereals
  •         Milk, cheese and egg yolk
  •         Nuts

C vitamin

It is wide known that C vitamin increases body’s defense levels, but what most people don’t know, is that it regenerates and heals the wounds, as well as the acne. It protects the skin cells against oxidation by promoting cell renewal and natural collagen production. It is also important to mention that fruits and vegetables containing this vitamin should be consumed fresh and raw. This is because of the healing properties that can disappear in the process of cooking. Some groceries that are rich with C vitamin include:

  •         All fruits, especially citrus fruits, strawberries and kiwi
  •         Paprika, broccoli, tomatoes, parsley and cabbage
  •         Soybeans
  •         Calf and beef liver

A vitamin

An important instrument in the elimination of pimples is certainly the vitamin A. It promotes tissue regeneration and prevents cell damage, which is especially helpful with widespread skin blemishes. One can find it in:

  •         Beef and chicken liver
  •         Salmon
  •         Carrot, pumpkin, kale and spinach
  •         Apricot, melon, mango and peach
  •         Butter and egg yolk


You can without a doubt thank the normal levels of iron in your body for the plump appearance of your skin. This mineral provides the oxygen transport through blood, keeping the skin moist and healthy looking. With a balanced diet one shouldn’t be afraid of a potential iron deficit. Some of the groceries that have a lot of iron are:

  •         Meat
  •         Fish (especially giblets)
  •         Green vegetables and beetroot
  •         Pomegranate and grapes
  •         Whole meal bread
  •         Flaxseed

Folic acid

Folic acid plays an important role in skin cell growth. It helps regenerate the acne-plagued skin faster, and allows it to have a glowing appearance. Some of the foods that contain folic acid are:

  •         Liver
  •         Mache and greens
  •         Spinach, leek and cabbage
  •         Strawberries
  •         Beans

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