Skin is the largest organ of the human body, and it works hard every day to protect muscles, bone, and internal organs, confronting sun and wind, heat and cold, bacteria and harsh chemicals. Keep your skin healthy and nourished with plenty of water as well as food and supplements that supply the right vitamins. Your skin can look smooth and radiant, no matter the weather and no matter your age.
Vitamin C
Vitamin C is a workhorse, helping to repair connective tissue, skin, ligaments and bones, neutralizing damage from sun exposure, and enhancing collagen production to help your skin look fresh and glowing. Northwestern Health Sciences University says that vitamin C is one of the key vitamins to "winterize" your skin, protecting it from the harsh elements of wind and cold as well as the dry indoor environments that winter brings. Vitamin C is a powerful antioxidant that can help to delay and even reverse the aging process. Vitamin C is a water soluble vitamin that needs constant replenishing in the body. The Massachusetts Institute of Technology Sports Medicine Department advises that vitamin C breaks down quickly in foods and can be destroyed by cooking and processing, so take Vitamin C supplements and enhance your diet with lots of fresh fruits and vegetables, especially citrus and tropical fruits, to boost vitamin C intake and give skin a healthy glow.
Vitamin A
Dry, rough skin may indicate a vitamin A deficiency, according to the Colorado State University Extension. Skin and all of the mucous membranes need vitamin A to remain moist and functioning efficiently. Northwestern Health Sciences University advises that Vitamin A reduces the appearance of fine lines and pores in the skin. However, vitamin A is an oil-soluble vitamin that is stored in body fat and does not need to be replenished daily with supplements in the same way that vitamin C and other water-soluble vitamins do. The Massachusetts Institute of Technology Sports Medicine department advises getting vitamin A through food sources instead of supplements to avoid the toxicity of excess vitamin A accumulation. Good sources include leafy green vegetables, carrots, cantelope, mangos, and tomatoes.
B Vitamins
The B vitamin family helps to even out and hydrate skin, according to Northwestern Health Sciences University. B vitamins are water soluble and quite ephemeral: Stress, caffeine, alcohol, food additives, and estrogen (such as birth control pills) can all rob the body of necessary B vitamins, according to the Massachusetts Institute of Technology Sports Medicine Department. B vitamins can be found in seeds and nuts, avocados and brown rice, fish, chicken, and whole grains. A balanced, healthy diet full of fresh fruits and vegetables, lean proteins and whole grains daily should provide sufficient B vitamins for radiant skin, but specific B complex supplements are also available.
