The skin needs vitamins for its health.
The best source of vitamins that influence the condition of the skin is found in a varied diet.
The vitamins presented here protect against oxidative stress caused by UV and pollution.
Remember that they are responsible for the oxidation of certain skin lipids leading to pro-comedogenic and pro-inflammatory peroxidized lipids.
These vitamins therefore have a direct interest in acne.
Vitamin E
Vitamin E is a fat-soluble vitamin and a real antioxidant bomb. It protects the skin from harmful lipid oxidation and UV damage.
- Recommendations for a satisfactory intake: about 10 mg per day
- Examples of portions to cover the recommendations :
- 15 g of hemp seeds
- 60 cl of extra virgin olive oil
- 130 g organic eggs (omega 3)
- 800 g of avocado
- 1.1 kg of cashew nuts
- Or take a vitamin E supplement: 200 to 400 mg per day for 2 months.
Vitamin A
Vitamin A or retinol and its derivatives such as retinoids and carotenoids play an important role in the regulation of skin cell proliferation.
Vitamin A plays a protective role: it is an antioxidant that neutralizes free radicals. This vitamin cannot be synthesized by the body and must be provided by the diet.
- Recommendations for a satisfactory intake: about 700µg per day
- Examples of portions to cover the recommendations :
- 2.5 g of cod liver oil
- 5/6 g of veal liver
- 10 g of poultry liver
- 20 g cod liver
- 60 g eel
- 2 organic egg yolks
- 100 g raw butter
- 150 g dry goat cheese
- 200 g salmon eggs
- 300 g gorgonzola cheese
- Or twice a year (one before the summer), for 2 months, follow a cure of Urucum, rich in beta carotene, a very effective antioxidant on the imperfections, which will contribute to reduce the production of sebum and thus the imperfections!