It has long been accepted that eating foods rich in vitamins and taking supplements will aid the body in many of its internal functions.Many dermatologists recommend topical treatments for the skin with products containing these same vitamins, but recent studies have found that eating foods rich in vitamins also improves the skin's appearance and health.
Vitamins to Help Skin Function
"Maintaining a diet that... encourages vitamins, antioxidants, antibacterial properties, fiber to clear toxins, protein and essential fats will nourish the body and skin, making us look and feel better" (Plank). The most helpful vitamins to look for are as follows:
- Vitamin A. Found in fish oils, dairy products, carrots, squash, tomatoes, cantaloupe, peaches, and other green/yellow produce. Vitamin A reduces keratin build-ups, one cause of rough, dry skin (Plank).
- Vitamin C. Found in fresh fruits, tomatoes, green vegetables, onions, radishes and rosehips. Vitamin C keeps collagen healthy, boosting skin's youthful elasticity.
- Vitamin E. Found in vegetable oils, raw nuts and seeds, eggs, wheat germ, soybean oil, leafy vegetables like kale, meat, dairy, molasses, peanuts, legumes and whole wheat. Vitamin E serves many functions as a powerful antioxidant, including blocking free radicals from damaging the skin and causing premature aging, improving circulation, and prolonging the life of red blood cells (Plank).
- Vitamin B complex (a combination of B2, B3, and B5). Found in whole grains. This co-enzyme is key for energy production and also supports the nervous system's cellular function, as well as healthy skin, hair and nails (Plank).
Other Antioxidants in Food
Many helpful antioxidants are contained within foods (Plank). These provide protection from harmful free radical damage (pollutants, UV rays, and other environmental factors) which cause premature aging and often forms of cancer.
- Selenium, which is contained in bran, broccoli, onions, tomatoes, tuna, and wheat germ.
- Beta Carotene, which is gained by eating green leafy, yellow and orange vegetables and fruits.
- Omega 3 Fatty Acids, which are found in fish oils and evening primrose oil.
Supplements Harmful to Skin
Of course, there are also those vitamins and minerals which are ideal for the body but can cause adverse effects to the skin (Stenson). In other cases, too much or too little may also have an effect. Beware of the following supplemants if skin care is the primary concern:
- Gingko biloba and tea tree oil can cause rashes in some people.
- St. John's wort has been shown to make some people more sensitive to the sun.
- Too little fat in one's diet can lead to dry skin.
- Those with food allergies may experience skin trouble for consuming even the tiniest amount of the offending food (Stenson).
Get healthy skin by maintaining a well-balanced diet. All food groups should be represented as well as a daily multivitamin and regular intake of water. Focusing on overall health and keeping a structed daily routine leads to healthy, happy skin.
References:
- Plank, L. (2009, June). "We Are What We Eat: Vitamins & Skin Care." Boston Women's Wellness. Retrieved November 11, 2009.
- Stenson, J. (2003, December). "Does what you eat affect your skin?" MSNBC. Retrieved November 11, 2009.
Stephanie Haddad - Stephanie Haddad is a freelance writer living in the Boston area with her husband, their dog, and their new daughter. She focuses her work ...
