Vitamins C, E, A, K, and B complex can all help improve skin health. Here’s how:
Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure.Topical Vitamin C can prevent the consequences of prolonged sun exposure which can lead to skin cancer.Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photodamage, wrinkles and improve skin texture.
Vitamin C and E help by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of aging.
To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamins That can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day, according to the American Academy of Dermatology.
Vitamin A. vitamin A is necessary for the maintenance and repair of skin tissue. Without it, you’ll notice the difference. The prescription treatment for acne called Retin-A is derived from vitamin A.
Vitamin B Complex. When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms. Niacin, a specific B vitamin, helps skin retain moisture. Niacin also has anti-inflammatory properties to soothe dry, irritated skin.
Selenium. A number of scientists believe this mineral plays a key role in skin cancer prevention. Taken in supplement form or used in a cream, this mineral helps protect skin from sun damage. If you do spend any time in the sun, selenium could help reduce your chance of burning.
In studies in The Journal of the American Medical Association in 1996, researchers showed that skin cancer patients who ingested 200 micrograms of selenium per day had:
37% fewer malignancies
50% reduced risk of death from skin cancer
17% decrease in overall mortality
Copper. Still another important mineral is copper. Together with vitamin C and the mineral zinc, copper helps to develop elastin, the fibers that support skin structure from underneath.
Zinc. The third skin-friendly mineral is zinc, important if you have acne. In fact, sometimes acne itself is a symptom of a zinc deficiency. Zinc works to clear skin by taming oil production and may be effective in controlling the formation of acne lesions or help those already on your skin to clear sooner.