A diet rich in fruits and vegetables is the best method to ensure that you have all the essential nutrients needed to perform necessary body functions. Fruits and vegetables are high in vitamin C, vitamin A and vitamin E, which provide an internal beauty regimen to keep hair, skin and nails looking their best.
Vitamin C
Vitamin C is needed for collagen production. Collagen is found in the skin and helps keep the skin firm. Vitamin C is also an antioxidant that neutralizes the damaging free radicals in the body that can promote aging.
Vitamin C is found in high amounts in citrus fruits, strawberries and peas. Cosmetic products that contain vitamin C do not work effectively, as it is easily oxidized; meaning the amount of vitamin C diminishes as it is exposed to air. This causes vitamin C to lose its antioxidant properties.
The effectiveness of vitamin C absorption in topical form through the skin is questionable, notes the Skin Research Center at Johnson & Johnson.
Vitamin A
Vitamin A in supplement form, as well as topically as retinol and retinoic acid are used to treat sun damage and acne. The Skin Research Center also reports that promising research may show vitamin A is helpful in decreasing the length and width of stretch marks and the appearance of cellulite.
Vitamin E
Topical vitamin E protects against the damaging effects of UV rays and the development of skin cancer. The combination of vitamin C and vitamin E both topically and as dietary supplements, may help prevent sunburn by providing an internal layer of antioxidant protection.
Vitamin E can be found in cereals, nuts, seeds and avocados. The Food and Nutrition Board recommends an intake of 15 mg of vitamin E daily for adults.
Omega-3
Omega-3 is an essential fat that keeps skin and hair soft, smooth and shiny. Omega-3 is found in fatty fish such as salmon and in walnuts and flaxseed. Omega-3 is prone to rapid breakdown when exposed to air. Buying walnuts in the shell and grinding fresh flax seed to put over cereal will help maximize the amount of omega-3 retained and provide a healthy dose of vitamin E as well, according to DistressedDerma.com.
Warning
Problems with your skin, hair and nails can indicate nutritional deficiencies. Dry, brittle hair and skin may indicate a vitamin A or essential fatty acid deficiency, such as omega-3. Spoon-shaped or easily broken nails can indicate anemia, which requires increased intake of iron, B-12 and folate, notes Omega-3 and Healthy Skin
If you experience these and other symptoms, such as fatigue or easy bruising, consult your physician and request lab screening for vitamin and mineral deficiencies.
