Vitamins for Skin Health

13 Jul

Because people of all ages are prone to skin conditions (acne, rosacea, dry skin, wrinkles, etc.) it’s important to know how to naturally treat and prevent these conditions. Dietary choices actually play a huge role in skin health, as the foods we consume offer essential nutrients that allow the skin to regenerate properly – giving it a healthy glow. Poor food choices that don’t offer much in the way of vitamins and minerals rob the skin of these critical nutrients, and unfortunately, poor dietary choices often manifest as skin problems. For example, eating foods high in saturated fat can slow digestion and create a list of digestive issues. Research has proven there is a strong link between digestion and skin health. In other words, your internal health often reflects in your outward appearance.

Vitamin A
Vitamin A is a fat-soluble vitamin that aids in maintaining and forming cells that make up healthy skin. Vitamin A performs many functions in skin cells. Of interest to those who battle acne, vitamin A is shown to regulate the activity of sebaceous glands – oil producing glands that are prone to becoming clogged and forming a pimple. Vitamin A also promotes cell turnover in skin cells, promoting a refreshed and healthy appearance. Furthermore, vitamin A prevents the formation of comedomes, the most common type of acne. Without vitamin A, the skin can become dry. When the skin becomes dry, the cells secrete more oil to combat the dryness, which can cause or worsen acne.
Vitamin A can be found in foods that have an orange or red color. Choose foods like carrots, sweet potatoes, red peppers, squash, apricots, and dark leafy greens. Tuna fish is also high in vitamin A, with one serving offering 50% of the recommended daily amount. While vitamin A supplements are available over the counter, nutritionists urge that the most available form of vitamin A for the body (the most usable) is found in foods.

Vitamin C
Vitamin C is a water-soluble vitamin important for maintaining and regulating the collagen found in our skin. Studies show that consuming adequate amounts of vitamin C promotes skin healing faster than subjects who do not consume adequate amounts. Because vitamin C plays such a crucial role in collagen maintenance, vitamin C even helps to prevent and reduce the appearance of wrinkles in human subjects. Another great benefit of vitamin C is that it’s known for its powerful antioxidant benefits. Consuming vitamin C helps prevent and treat sun damage, and may even help prevent loss of moisture after the skin has been damaged by the sun.
Vitamin C is found in abundance in most fruits. Fruits with the highest vitamin C content include: cantaloupe, citrus fruits (oranges and grapefruits), kiwis, mangoes, papayas, pineapples, berries, and watermelon. Consumers who are concerned about getting adequate amounts of vitamin C should note that vitamin C is heat-sensitive. To get the most vitamin C out of the foods you consume, they should be eaten raw or lightly cooked.


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