Healthy people have healthy skin. As you age, sun damage, pollution and stress cause your skin weather and wrinkle. Exfoliation, moisturizing and drinking water helps prevent the skin from aging on the outside. Proper intake of vitamin C, vitamin B, vitamin A, vitamin E and minerals selenium, copper and zinc assists skin rejuvenation from the inside.
Water-Soluble Vitamins
Vitamins B and C are water-soluble vitamins that support healthy skin rejuvenation. Since these vitamins are not stored in the body, you must replace them each day. Vitamin B, specifically biotin and thiamine promote healthy skin. Biotin, found in eggs, fruit and dairy products, reduces inflammation in the skin. Thiamine is an antioxidant that encourages healthy skin tone; sources include whole wheat, legumes and lean meats. Vitamin C is a powerful antioxidant that protects against free radical damage, promotes healing of wounds and reduces infections. This vitamin also promotes the production of collagen, a connective protein that keeps skin smooth and healthy.
Fat-Soluble Vitamins
Fat-soluble vitamins include vitamins A, D, E and K and are stored in the liver and fatty tissue. Vitamin A and E have demonstrated the ability to support healthy skin rejuvenation. Vitamin A promotes the healthy function of normal cells. Vitamin A deficiency causes skin to become dry and more likely to wrinkle. Sources of vitamin A include eggs, dairy products, broccoli and carrots. Vitamin E is an antioxidant that neutralizes free radicals that cause damage to your skin. This vitamin also prevents cellular aging and growth of skin cancer cells. Avocados, nuts and seeds provide adequate amounts of vitamin E.
Minerals
In addition to vitamins, minerals also help skin rejuvenate and appear healthy. Copper teams with vitamins and zinc to assist in the creation of elastin, a protein that keeps the skin flexible. Copper can be taken as a supplement; it is also found in foods such as sunflower seeds, mushrooms, soybeans and cashews. Zinc is another mineral that supports rejuvenation of the skin. Zinc slows the body's production of oil, promoting clear skin. Oyster, liver and lean meats provide the body with zinc. Selenium, found in Brazil nuts, fish and chicken, promotes skin rejuvenation through protection from damage caused by exposure to the sun.
Omega-3 Fatty Acid
Omega-3 fatty acids, found in nuts, olive oils and salmon prevents skin inflammation keeps skin moist and hydrated. In addition, omega-3 fatty acid prevents the skin from wrinkling and protects against sun damage. This nutrient also slows the production of androgens, which regulates sebum; in excess, sebum causes acne and other skin issues.
References
- Colorado State University Extension: Fat-Soluble Vitamins
- Smart Skin Care: Vitamins, Minerals and Skin Rejuvination
- Vitamin and Nutrition Center: Role of Vitamin E
- Colorado State University Extension: Water-Soluble Vitamins
- Vitamin and Nutrition Center: Role of Vitamin C
- Mind 1st: Fish Oil and Healthy Skin
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