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Sunflower seeds. Research in Experimental Dermatology found people with acne typically have low levels of vitamin E and zinc – which heal the skin, and regulate oil production. And sunflower seeds have both nutrients. They also have loads of selenium – which helps reduce redness and inflammation. All you need is a handful a day to get enough vitamin E, and half your requirement of zinc. For the remaining zinc, try chicken, shellfish or beans.

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