Scribd
Upload
55 views2 pages

Diet - Anti-Acne

The document outlines essential nutrients for clear skin, including Vitamin A, E, Zinc, Omega-3 Fatty Acids, Vitamin C, Probiotics, and Selenium, along with their food sources. It also provides a balanced diet plan with meal options for breakfast, lunch, snacks, and dinner aimed at promoting anti-acne benefits. Each meal is designed to boost specific nutrient intake for optimal skin health.

Uploaded by

navkiratsingh1019
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
55 views2 pages

Diet - Anti-Acne

The document outlines essential nutrients for clear skin, including Vitamin A, E, Zinc, Omega-3 Fatty Acids, Vitamin C, Probiotics, and Selenium, along with their food sources. It also provides a balanced diet plan with meal options for breakfast, lunch, snacks, and dinner aimed at promoting anti-acne benefits. Each meal is designed to boost specific nutrient intake for optimal skin health.

Uploaded by

navkiratsingh1019
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

Essential Nutrients for

Clear Skin
Nutrients Food Sources

Vitamin A
Regulates skin cell Lemons

Lemons

production, and Mangoes


Carrots Sweet Spinach
reduces inflammation. Potatoes

Vitamin E
Shields the skin from
damage, keeps it
moisturized, and Almonds Sunflower Spinach Peanuts
Seeds
enhances elasticity.

Zinc
Reduces inflammation,
controls oil, and helps
Pumpkin Chickpeas Lentils Cashews
heal acne. Seeds

Omega-3
Fatty Acids
Reduces inflammation
and keeps skin hydrated. Flaxseeds Chia Walnuts Mustard
Seeds Oil

Vitamin C
Promotes collagen
production, repairs skin
damage, and reduces Oranges Guava Kiwi Amla
inflammation.

Probiotics
Supports gut health, and
reduces acne symptoms. Sunflower Brown Eggs Mushrooms
Seeds Rice

Selenium
Protects skin from oxidative
stress and reduces Brown
Whole Sunflower Garlic
inflammation. Grains Seeds Rice
Balanced Diet Plan for
Anti-Acne benefits
TIME FOOD OPTIONS

Breakfast - 8:00 AM
1 bowl of vegetable oats with 10 almonds +
Start your day with Vitamin A, fresh papaya slices (1 serving - 150g)
Vitamin E, and Omega-3
OR
Fatty Acids.
1 bowl of vegetable upma + fresh papaya
slices (1 serving - 150g)

Lunch - 1:00 PM
1 cup of cooked brown rice with 1/2 cup of
Boost your Zinc, Vitamin
lentil curry + 1/2 cup of cabbage curry + 1
C, and Probiotics intake. small bowl of curd + 1 cup of mixed salad

OR
1 cup of cooked brown rice with 1 bowl of
vegetable sambar + 1 small bowl of curd+
1 cup of mixed salad

Snacks - 4:00 PM

Consume Selenium, 2 tsp roasted pumpkin seeds + 1 cup of


green tea + 1 mixed fruit bowl
Vitamin B6, and
Omega-3-rich foods. OR
1 bowl yogurt with strawberries and 1 tsp
chia seeds

Dinner - 7:30 PM Grilled fish ( 150g ) + 1 cup of stir-fried


spinach, garlic, and bell peppers + ½ cup
Have Vitamin A, Selenium, of brown rice + 1 bowl of carrot and
and Omega-3 Fatty pumpkin soup
Acids-rich foods. OR
Paneer tikka (150g) + 1 cup of mixed
vegetable curry+ 2 small dosa or chapati
+ 1 small bowl of curd + 1 bowl of tomato
and basil soup

You might also like