What Vitamins Prevent Skin From Aging?

Intrinsic and extrinsic factors lead to aging skin, according to the Skin Care Physicians website. Intrinsic factors include the reduction in collagen production and the decrease in cell turnover. Extrinsic factors that cause skin aging include sun damage, facial expressions, sleeping positions and smoking. It is difficult to slow intrinsic aging, but you may be able to reduce the effects of extrinsic factors on aging skin through lifestyle changes, including adequate intakes of vitamin C, vitamin E and selenium.

Vitamin C

Vitamin C plays a number of roles in helping prevent skin from aging. Adequate vitamin C intake is needed to support and maintain collagen production and regeneration and wound repair. Collagen is the protein responsible for keeping skin firm and pliable. Vitamin C found in skin also offers protection as an antioxidant against sun damage. Vitamin C may even reverse the effects of UV radiation damage to the skin, according to the American Academy of Dermatology. A 2007 study published in the American Journal of Clinical Nutrition investigated dietary nutrient intakes and the appearance of skin aging in postmenopausal women. The study found that the women with higher intakes of vitamin C had fewer wrinkles and moister skin. To prevent skin aging include foods high in vitamin C in your diet, such as peppers, citrus fruits, broccoli, spinach, cantaloupe, tomatoes and strawberries.

Vitamin E

Vitamin E is considered one of the most important antioxidants. It protects cell membranes against free-radical damage and prevents damage to enzymes. Topical vitamin E may protect skin aging from sun damage, says the American Academy of Dermatology. UV exposure decreases vitamin E and maintaining adequate levels offers more protection. Oral vitamin E has also been beneficial, but high intakes of vitamin E have been associated with cancer. To limit your risk, focus on increasing your vitamin E intake through food. Rich food sources of vitamin E include wheat germ, safflower oil, soy oil, almonds, peanuts, sunflower seeds and spinach. When it comes to preventing skin from aging, vitamin E works best when combined with vitamin C, says the American Academy of Dermatology.

Selenium

Selenium is an essential trace mineral that also offers protection against free-radical damage. It has been shown to offer protection against skin cancer caused by sun exposure. It also promotes skin youthfulness by protecting it against hardening caused by oxidation. Selenium also offers protection against severe UV damage from the sun, according to Medscape Medical News, although more research is necessary before formal recommendations can be made. To prevent skin from aging, increase your intake of selenium-rich foods. Good sources include Brazil nuts, tuna, beef, poultry, eggs, rice, walnuts, oatmeal and bread.