Sensitive skin is more susceptible to irritation and damage from sun, wind, pollution, and chemicals in cosmetics and skin-care products. While wearing sunscreen and following a gentle skin care routine helps keep your skin healthy, your diet also plays a role in protecting your skin. Certain vitamins help defend your skin and repair it when it does sustain damage. Consult your health care provider before taking high doses of any vitamin.
Vitamin C
Vitamin C promotes the production of collagen, which is essential for healthy skin and connective tissues. As an antioxidant, vitamin C helps protect your skin from sun and pollution. For skin support, take a supplement containing 2 to 3 g of vitamin C, recommend experts from the University of Michigan Health System. Citrus fruits, peppers and leafy greens like cabbage are good dietary sources.
Vitamin E
Another antioxidant, vitamin E, may help protect the skin when you take it with vitamin C. This combination can also help people suffering from photodermatitis, an allergic reaction to the sun. Ensuring that other vitamins work effectively is another role of vitamin E. Take 1,000 to 2,000 IU of vitamin E for skin health. Wheat germ, nuts, eggs and liver also provide significant amounts of vitamin E.
Vitamin A
Vitamin A aids in cell development of the skin and mucous membranes. Beta-carotene is a vitamin A precursor. The body uses this nutrient to produce vitamin A. Taking beta-carotene can reduce sun sensitivity, note University of Maryland medical professionals. Get 6 mg of dietary beta-carotene a day from sources like dark green and dark orange fruits and vegetables.
Vitamin B Complex
The B vitamins work together in a group known as the vitamin B complex. These vitamins help keep skin moisturized. Keeping sensitive skin hydrated is important because dry skin is more sensitive and prone to itchiness. Vitamin B6 is particularly usefu,l as it helps ease sun sensitivity. Take around 1.5 mg a day or get more of this nutrient from beans, legumes and nuts.
Vitamin D
Although its primary function is balancing calcium and phosphorous, vitamin D may also offer the skin protection from sun damage. Animal studies confirm this, but research in humans is lacking. The body produces vitamin D after sun exposure, so if you've been shunning the sun, you may be deficient in this vitamin. Get more vitamin D from dairy foods, fish and oysters.
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