While dry skin can be a side effect of a more serious medical condition, most often it is due to poor nutrition. Like any other organ, the skin depends on a proper balance of specific vitamins and nutrients in order to maintain a healthy appearance. Vitamins B, E, A, and C, along with omega-3 fatty acids, are vital in maintaining skin health and preventing and treating conditions such as dry skin.
Vitamin B Complex
Vitamin B complex includes eight different B vitamins, including biotin, folic acid, and niacin. The B vitamins are best known for their anti-aging benefits. People deficient in the B vitamins will have dry, flaky skin. The easiest way to ensure that you are getting enough of all the B vitamins is to take a supplement that contains vitamin B complex. Food sources of vitamin B include whole grains, beans, high protein foods such as eggs and organ meats, and dark green leafy vegetables.
Vitamin E
Vitamin E is necessary for the preservation of skin moisture and the stimulation of cell renewal. Like the B vitamins, deficiency of vitamin E will lead to dry, flaky skin. Foods such as nuts, oils, seeds, and whole grains are great sources of vitamin E.
Vitamin A
Vitamin A is necessary for the maintenance and repair of skin tissue. It is also high in antioxidants, and like vitamin C, vitamin A helps to reduce free radicals in the skin. Liver, milk, and fruits and vegetables are good sources of vitamin A.
Vitamin C
Vitamin C is responsible for the production of collagen. Collagen is the substance that supports skin structure and keeps skin flexible. Vitamin C also reduces free radicals in the skin that can contribute to dry and irritated skin. Citrus fruits such as oranges and grapefruit and green leafy vegetables are just a few of the foods that are high in vitamin C.
Omega 3
Omega 3 fatty acids are responsible for skin repair, moisture content, and overall flexibility of the skin. It also helps to reduce inflammation and irritation in the skin. Nuts and fish like salmon and mackerel are good sources of omega 3. Flax seeds and safflower oil also contain omega 3 fatty acids.
