Eating a well-balanced will benefit you immensely. Studies offer wealth of information that demonstrates how consuming food rich in nutrients can reduce the risk of cancer, heart disease and osteoporosis, KidsHealth.org explains. You will also notice that eating food rich in certain vitamins can help maintain your skin. Incorporate food rich in these vitamins if you want to have healthy skin.
Vitamin A
Vitamin A helps your skin stay healthy but also helps maintain your soft tissue, mucous membranes and bones, the New York Times Health Guide writes. Your skin also gets better protection against damage caused by harmful ultraviolet radiation. Eggs, milk and liver are examples of food rich in vitamin A that you should strongly consider adding to your diet, the American Academy of Dermatology explains.
Vitamin B-3
Vitamin B-3, also known as niacin, helps maintain healthy skin. Niacin also helps your body convert food into energy and is vital to proper nerve function, KidsHealth.org writes. You can get vitamin B-3 from cereals, chicken, fish and red meat.
Vitamin B-9
Another name for vitamin B-9 is folate or folic acid. Vitamin B-9 helps your body regulate tissue growth and maintains the healthy function of your skin's cells, the New York Times Health Guide explains. You can find vitamin B-9 in dried beans, leafy green vegetables and liver.
Vitamin B-12
Your body needs vitamin B-12 to regulate your metabolism, as well as form red blood cells and maintain the central nervous system, the New York Times Health Guide writes. Without a balanced metabolism and healthy red blood cells, your skin's overall health would be compromised. Find vitamin B-12 in eggs, meat and milk.
Vitamin C
Vitamin C performs a vital function in collagen and elastin production and also has antioxidant properties, the American Academy of Dermatology explains. Vitamin C can also help reverse the skin damaged by ultraviolet radiation. You can find vitamin C from citrus fruits.
Vitamin E
Vitamin E is an antioxidant, and also helps the body make red blood cells and utilize vitamin K. Consuming foods rich in vitamin E can help maintain your skins overall health as well as help protect your skin from harmful ultraviolet radiation, the American Academy of Dermatology writes. Wheat germ contains abundant amounts of vitamin E.
References
- American Academy of Dermatology: New Study Evaluates Effectiveness of Vitamins for the Treatment of Sun-Damaged Skin
- FamilyDoctor.org: Vitamins and Minerals: How to Get What You Need
- KidsHealth.org: Deciphering Food Labels
- KidsHealth.org: Vitamin Chart
- New York Times Health Guide: Vitamins Background - Vitamins Health Information
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