There are specific vitamins and nutrient filled foods that contribute to a healthy complexion. The state of a person's complexion is an indication of internal health. When the body is filled with pollutants and toxins from consuming unhealthy foods and living an unhealthy lifestyle, a person's complexion may appear sallow, dull or irritated. Contrarily, when the body is filled with nutrients and foods that are rich in certain vitamins, the complexion appears glowing and healthy.
Vitamin A
Consuming foods that are rich in vitamin A can help produce a healthy complexion. Vitamin A, is a fat-soluble vitamin that is needed for the healing and maintenance of the epithelial tissue. This tissue is made up of many cells and protects the skin from bacteria.Good dietary sources of vitamin A are milk, liver, dark yellow and green vegetables, egg yolks and orange fruits.
Vitamin C
Vitamin C is a necessary vitamin for a healthy complexion. Vitamin C is a water-soluble vitamin that also provides the body with anti-oxidants. Anti-oxidants help to prevent and repair ultraviolet radiation damage to the skin. In addition, vitamin C plays a crucial role in the formation of collagen. Collagen contains fibers that join together to give skin its strength and thickness. Good dietary sources of vitamin C are citrus fruits, tomatoes, peppers, strawberries, dark green leafy vegetables and asparagus.
Vitamin E
Vitamin E is an important nutrient to consume for a healthy complexion. Vitamin E is another anti-oxidant that helps prevent cellular damage by inhibiting the oxidation of fats and the formation of cell-damaging free radicals. In addition, the anti-oxidant capacity in vitamin E may help to protect the skin cells from skin damage as a result of ultra-violet radiation. Good dietary sources of vitamin E are seeds, nuts, whole grains and vegetable oils.
B Vitamins
B vitamins have a synergistic relationship, working together to help to maintain a glowing complexion. A deficiency in any one of the B vitamins can result in skin conditions, such as scaly or dark patches, itching, burning or numbness. These water-soluble vitamins are stored in the body in limited amounts and need to be consumed on a daily basis. Good dietary sources of B vitamins are whole grains, brewer's yeast, dark green leafy vegetables, eggs, legumes, brown rice and meat.
References
- "The Nutrition Desk Reference;" Robert Garrison and Elizabeth Somer; 1995
- "The Nutrition Desk Reference;" Robert Garrison and Elizabeth Somer; 1995
- "The Nutrition Desk Reference;" Robert Garrison and Elizabeth Somer; 1995
- "Prescription for Nutritional Healing;" Phyllis A. Balch; 2006
- "The Nutrition Desk Reference;" Robert Garrison and Elizabeth Somer; 1995
