Vitamins A, C, E and other nutrients are all beneficial, helping to promote healthy and strong skin while also assisting in the prevention of numerous disorders and conditions that can harm your skin. The easiest and most efficient way to obtain these vitamins is through a variety of delicious foods that are rich in these nutrients.
Vitamin A
Vitamin A is an essential nutrient for the growth and repair of your skin. Vitamin A also acts as an antioxidant vitamin, aiding in the protection of your skin from free radicals. Free radicals are believed to be associated with the formation of wrinkles, most likely by playing a role in degenerative processes such as aging. Vitamin A is found in foods such as cod, cantaloupe, milk, fish oil, cheese, carrots and sweet potatoes.
Vitamin C
Vitamin C, or ascorbic acid, assists in the manufacture of collagen. Collagen is used to make skin, muscles and scar tissue. Vitamin C is another antioxidant vitamin, helping to block free radicals from damaging your skin. Low intake of vitamin C may cause skin to become rough or dry. Good sources of vitamin C include cranberries, oranges, papaya, spinach, green peppers, grapefruit and winter squash.
Vitamin E
Vitamin E, another antioxidant vitamin, is essential for combating free radicals and preventing the damage they may possibly cause your skin. Vitamin E helps to grow new skin cells and tissues by enhancing blood circulation throughout your body. Vitamin E also keeps your skin moist. Vitamin E is found in foods such as wheat germ, olives, asparagus, corn and vegetable oils.
Other Nutrients
Zinc and biotin are other nutrients that are important for your skin. Zinc is a mineral as well as an antioxidant that protects your skin. Skin problems such as acne and atopic dermatitis may be the result of a zinc deficiency, according to the University of Maryland Medical Center. Zinc is found in foods such as red meats, cheese, shellfish and pumpkin. Biotin, also known as vitamin H, is important for healthy skin, and, as with a zinc deficiency, too little of it may lead to skin issues. A biotin deficiency can cause dry and scaly skin. Biotin is found in foods such as mushrooms and cooked eggs.
References
- University of Maryland Medical Center; Vitamin C (Ascorbic Acid); Steven D. Ehrlich; June 2009
- MedlinePlus; Vitamin E; Linda Vorvick; March 2009
- University of Maryland Medical Center; Zinc; Steven D. Ehrlich; June 2009
- MedlinePlus; Vitamin A; Linda Vorvick; March 2009
- University of Maryland Medical Center; Vitamin E; Steven D. Ehrlich; December 2009
- University of Maryland Medical Center; Vitamin H (Biotin); Steven D. Ehrlich; June 2009
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