1. Vitamin A.
According to Dr. Jody Levine, a dermatologist in New York City that this is an antioxidant that helps thins the epidermis or the outer layer of the skin that produces dead cells which can clog the pores. It also dries up sebum, the gross oily, waxy stuff your skin glands produce, that mixes with dead skin cells to create clogs and transport you to Zitville. The daily value of vitamin A is 5,000 international units (IUs). So it is better to get at least much of it and pair it with healthy fats such as oilive oil or avocado. Vitamin A is a fat soluble vitamin so the body will absorb it better.
Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 IUs per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup), cantaloupe (5,400 IUs per cup), red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)
2. Zinc
Sources of zinc
Raw oysters (76 mg per six oysters), fortified breakfast cereals such as Total (15 mg per ¾ cup), canned blue crab (5 mg per cup), turkey (4 mg per cup), beef sirloin (4 mg per 3 ounces), pork loin (4 mg per 3 oz), part-skim ricotta (3 mg per cup)
3. Omega-3 Fatty Acids
They are responsible for maintaining the body’s essential oils, the healthy, non-pore-clogging kind that keep skin cells from drying out, flaking and congesting pores. They also have anti-inflammatory properties that aid with healing. According to Kristin Kirkpatrick, R.D., a nutrition advisor that “Acne is a teeny little wound on your face,” There’s no RDA for omega-3s; Kirkpatrick suggests aiming for 600 mg daily.
Sources of Omega-3 Fatty Acids
Flaxseed (1,600 mg per 1 tablespoon), canola oil (1,300 mg per 1
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