Vitamins and minerals are needed to keep your skin healthy and vibrant. Cuts, scrapes, burns, poor nutrition, diseases, inflammation, surgery, sun exposure and infections can damage your skin. Symptoms of damaged skin include dryness, rashes, itchy skin, blisters, raised bumps, lesions and hives. Vitamins and minerals can strengthen your immune system, heal damaged skin and restore your skin to optimal health.
Vitamin A
Vitamin A is a fat-soluble vitamin that increases collagen production, protects your skin from damaging free radicals and heals wounds, notes Alice Feinstein, author of the book "Prevention's Healing with Vitamins." The recommended daily dosage for vitamin A is 900 mcg for men and 700 mcg for women. Foods rich in vitamin A include carrots, sweet potatoes, milk, cheddar cheese, egg substitute, pumpkin, spinach, collard greens, turnip greens, kale, broccoli, cantaloupe, apricots and tomatoes.
Vitamin C
Vitamin C is a water-soluble antioxidant that strengthens your immune system and protects your skin from further damage. Judith E. Brown, author of the book "Every Woman's Guide to Nutrition," explains that vitamin C also aids in collagen production, heals wounds, repairs damaged tissues, hydrates your skin and reduces the appearance of scar tissue. The recommended daily dosage for vitamin C is 1000 mg for adults. Foods rich in vitamin C include strawberries, oranges, pineapples, kiwi, cranberries, broccoli, grapefruit, Brussels sprouts, tomatoes and spinach.
Vitamin E
Vitamin E is a fat-soluble vitamin that improves immune system function and protects your skin from damaging free radicals. Vitamin E also repairs damaged tissues, decreases inflammation, accelerates the healing process, improves blood circulation, treats acne and minimizes scar tissue, according to Tim Mitchell and Alison Dudley, authors of the book "Acne: The At Your Fingertips Guide." The recommended daily dosage for vitamin E is 15 mg for adults. Foods rich in vitamin E include sunflower seeds, spinach, tomatoes, broccoli, soybeans, corn oil, hazelnuts, peanut butter and almonds.
Zinc
Zinc is an essential trace mineral that repairs damaged skin, aids in cellular reproduction, accelerates the healing process, protects your skin from toxins and pollutants, prevents scarring and reduces the appearances of bruises. The recommended daily dosage for zinc is 11 mg for men and 8 mg for women. Foods rich in zinc include beef shanks, oysters, low-fat fruit yogurt, milk, Swiss cheese, roasted chicken breast, mozzarella cheese, kidney beans, fortified cereals and lobster.
References
- "Infectious Diseases of the Skin"; Dirk M. Elston; 2009
- "Every Woman's Guide to Nutrition"; Judith E. Brown; 1990
- "Blistering Skin Diseases"; Lawrence Chan; 2009
- "Acne: The At Your Fingertips Guide"; Tim Mitchell and Alison Dudley; 2002
- "Vitamins and Minerals Demystified"; Steve Blake; 2007
- "Prevention's Healing with Vitamins"; Alice Feinstein; 1996
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