It has long been debated as to whether what you eat actually affects your skin or not. Recently though many studies have concluded that what you eat does affect your skin. Your skin is an organ, and how it looks is a map to your total body health. If cell production and activity is low, the skin on your face and body will feel the affects. I started to wonder though does it really matter how we get the vitamins to our skin? Is a healthy diet all we need? Or must we take vitamins and also apply them topically in skin care products?
Studies show that yes we do need to maintain a healthy diet, take daily vitamins, as well as use good creams which contain vitamins, nutrients and antioxidants. The problem with just thinking a healthy diet is enough is that we do not receive enough of certain vitamins and nutrients from our food alone. Thus taking vitamins is good because it ensures we have the proper amount of nutrients needed to aid our skin and body. Using skin care lines which include vitamins, nutrients and antioxidants is important in fighting signs of aging, hyperpigmentation or specific skin conditions.
Maintaining a diet that encourages avoiding inflammatory foods (such as salt, alcohol, excessive caffeine) and 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. Add daily vitamins and a good skin care regime and you will be looking and feeling younger, healthier and vibrant.
Below are very important vitamins and nutrients that will promote healthy skin function.
Vitamin A – softens keratin build up that causes rough dry skin.
Fish oils, dairy, carrots, cantaloupe, peaches, squash, tomatoes, all green and yellow fruits and veggies.
Vitamin C – helps keep collagen healthy
Fresh fruits and berries (especially citrus) green veggies, onions, tomatoes, radishes, rosehips.
Vitamin E –Powerful antioxidant, prevents break down of many substances in body which are essential to use oxygen in muscles, improves circulation, promotes normal clotting to heal. Prolongs life of red blood cells. Most vegetable oils, wheat germ, soybean oil, raw nuts and seeds, eggs, leafy veggies, meat, milk and molasses, peanuts, legumes and whole wheat.
Selenium- Important antioxidant that protects cells by breaking down free radicals. Bran, broccoli, onions, tomatoes, tuna, wheat germ.
Beta Carotene- Antioxidant, defends cells from harmful free radicals.
Dark green leafy veggies, yellow and orange vegetables and fruits.
Vitamin B Complex (All B vitamins together) – co enzyme involved in energy production. Important for proper cellular function of nervious system, healthy skin, hair and nails, eyes, liver, mouth, gastrointestinal tract and muscle tone.Whole grains, brewers yeast.
Vitamin B2 – necessary for healthy skin hair and nails, antibody production, cell respiration and growth. Milk, eggs, fish, brewers yeast, leafy veggies, whole grains.
Vitamin B3 – aids circulation, important for healthy skin, digestive system and nervous system. Lean meats, poultry, fish, peanuts, wheat germs, whole wheat, avocado, dates, figs and prunes.
Vitamin B5- Helps certain hormones and antibodies. Plays essential role in energy and metabolism. Maintains a healthy digestive tract, skin, nerves and glands. Converts fats and sugar to energy.
Omega 3 & 6Essential Fatty Acids- Prevents dry skin, premature aging. Fish oils, evening primrose oil
Stephanie Keenan
2 comments
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June 28, 2009 at 3:59 pm
Ellen Rintell
I’ve always read that getting vitamins from healthy food was superior to taking supplements. But, I assumed that supplements were helpful if one’s diet might not give you all the vitamins you needed. Now, though, there is some research, published in the Archives of Internal Medicine, that for women, taking multivitamins does not help to prevent serious disease or contribute to living longer. It makes me wonder if getting these vitamins from food might not really contribute as much to health as this article, and many others, claim it will. See, for example, http://www.guardian.co.uk/lifeandstyle/besttreatments/2009/feb/10/multivitamins-dont-help-women-live-longer-or-protect-against-major
July 1, 2009 at 6:10 pm
apschwar
That’s an interesting point Ellen. One of the things I think is important to consider here is that supplements can contain a very high concentration of the vitamins discussed in this article. What your link may be talking about is that the vitamins in such large amounts may not necessarily prevent diseases any more than getting a more natural amount of vitamins from food. I still think it’s important to eat healthily and to make sure you have food that gives you the natural amount of vitamins your body needs.