Vitamins and minerals help protect the skin from damage caused by aging. A major contributing factor to the skin aging process is exposure to UV sun rays. Vitamin C deficiencies are known to disrupt how vitamin C works in the body, according to Maeve C. Cosgrove and colleagues in October 2007 in the "American Journal of Clinical Nutrition."
Evidence
There is a lot of scientific evidence showing that increasing vitamin E, vitamin C, beta carotene and lycopene dietary intake reverses damage to the skin caused by the sun according to Cosgrove and colleagues. The researchers found that diets high in vitamin C and linoleic acids led to the reduction in the amount of wrinkles in the skin. The women in this study were aged 40-74 and also saw reductions in skin dryness and atrophy. A nutritional analysis also revealed that women who had low levels of vitamin A had more wrinkles than women with higher levels of vitamin A. Veggies, fruit, and olive oil are found to help protect the skin from sun damage in other research. However these findings are scarce among other studies, as the authors note.
Sources
A vitamin and mineral rich diet is an effective way to provide skin the nourishment it needs to look and be healthy. The Cosgrove and colleague study gave participants orange juice, citrus fruit, and tomatoes for vitamin C intake. For linoleic acid, participants were given rapeseed and soybean oils as well as green leafy vegetables and nuts.
Delivery
Some skin creams contain vitamins and promise positive skin results. Yet, some moisturizers can contribute to moisture loss in the skin, according to I. Burgezeuska and colleagues in March 2007 in the "British Journal of Dermatology," so consideration must be given to the vitamin delivery method to the skin. Some moisturizers, such as those with hydrocarbons or alcohol, may contribute to water loss in the skin and cause increased susceptibility to irritation. Some nutrients in natural oils like avocado, grapeseed and jojoba oil can effectively cross the upper layers of the skin, according to Ron Guba in 2009 in "Essential Therapeutics." Such oils are less likely to cause water loss and skin irritation and can provide protective benefits to skin.
Process
When skin is constantly exposed to environmental threats like pollution, ozone radiation or UV rays, it starts a damaging process called oxidation. Oxidation causes stress to the cells of the skin and is essentially the root of the aging process. Vitamins and minerals provide necessary fuel to help keep the skin healthy by protecting it from oxidation damage.
Considerations
While vitamins and minerals are necessary to promote skin health, excessive levels can actually be harmful. For example, excessive zinc intake interferes with copper production. When this occurs, skin wounds take longer to heal and the skin is more prone to dryness, according to Hyun Sook Bae and colleagues in June 2010 in "Nutrition Research and Practice."
References
- "American Journal of Clinical Nutrition"; Dietary Nutrient Intakes and Skin-Aging Appearance Among Middle-Aged American Women; Maeve C. Cosgrove et al.; October 2007
- "British Journal of Dermatology"; Changes in Skin Barrier Function Following Long-Term Treatment With Moisturizers, a Randomized Controlled Trial; I. Buraczewska et al.; March 2007
- "Nutrition Research and Practice"; Nutritional and Antioxidant Status by Skin Types among Female Adults; Hyun Sook Bae et al.; June 2010
- "Essential Therapeutics"; Essential News; Ron Guba; November 2009
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