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  • Chloe Wilkinson BHSc.

Acne: The top 3 nutrients you should be including in your diet for better, glowing skin



The root cause of acne can be different for everyone. In this episode we are looking at the top 3 nutrients you should be including in your diet for better, glowing skin. We will discuss why you need these and how you can get them in through your diet.


Time codes below:

1:20 - Why we need vitamins for our skin

2:27 - Zinc: why we need it and how you can tell if you are deficient

4:48 - Zinc: recommended daily intake and foods high in zinc

7:17 - Omega 3 / Essential Fatty Acids: why we need them and how to tell if you are deficient

10:02 - Omega 3 / Essential Fatty Acids: recommended daily intake and foods high in EFAs

12:24 - Protein / Amino Acids: what are they and why we need them

14:24 - How to calculate your recommended daily intake of protein

14:40 -Protein: how to tell if your aren't getting enough

16:45 - Foods high in protein and plant based sources that contain all 9 essential amino acids



Foods mentioned in this episode


Foods high in zinc:

  • 100g chickpeas = 1.44mg of zinc

  • 3 tablespoons hemp seeds = 3.72mg of zinc

  • 100g 70% dark chocolate = 3.3mg of zinc


Other zinc rich foods:

  • lentils

  • tofu

  • walnuts

  • cashew nuts

  • chia seeds

  • ground flaxseeds

  • pumpkin seeds

  • quinoa


Foods high in essential fatty acids

  • 1 average mackerel = 4107mg EFAs

  • 1 average salmon fillet = 4123mg EFAs

  • 1 tablespoon flaxseeds = 2350mg EFAs

  • 1 tablespoon of flaxseed oil = 7260mg EFAs

  • 3 tablespoon of chia seed = 5060mg EFAs

  • 14 Walnuts = 2570mg EFAs


Foods high in protein/amino acids

  • 100g chicken breast = 31g protein

  • 1 egg = 6g protein

  • 100g red meat = 26g protein

  • 1 salmon fillet = 20g protein

  • 1 cup Quinoa = 8g protein

  • 3 tablespoons Hemp seeds = 11g protein

  • 3 tablespoons of chia seeds = 17g protein

  • 100g tofu = 10g protein

  • 100g tempeh = 19g protein


About the Author

Chloe is an internal skincare naturopath. She helps people, just like you, to get the skin they have always dreamed of. Chloe runs an online Skin School Masterclass several times a year to help equip you with the knowledge you need to heal your skin for good.









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