Radiant skin is smooth, firm and even in tone. Achieving beautiful skin takes care on both the inside and outside. You must "feed" your skin with the nutrients it needs to build and maintain healthy cells. Knowing the vitamins it takes to get healthy skin can ensure you make needed food choices.
Vitamin A
Vitamin A has several functions in your body that promote healthy skin. The first is that it promotes cell division and differentiation, which promotes cell turnover in your skin. You need your skin cells to constantly turn over because this reduces the amount of dead, dry skin cells in your skin that can make your skin look dull. The second function is fighting free radicals. Some sources of vitamin A have substances called carotenoids that help to fight free radicals in the body. This is important because free radicals, like those produced after sun exposure, can cause damage that leads to skin wrinkling. Food sources of vitamin A include sweet potatoes, carrots, apricots and other yellow and orange fruits and vegetables.
Vitamin C
Vitamin C is vital to the production of collagen, a fiber that gives your skin structure to keep it smooth and sag-free. Colorful fruits and vegetables tend to be highest in vitamin C. This includes oranges, grapefruits, strawberries, tomatoes, sweet red peppers, broccoli and potatoes. "Ladies Home Journal" especially recommends kiwi fruit because it contains a significant amount of vitamin C per ounce.
Vitamin E
When you want to look radiant, sagging skin should not be involved. To combat this, increase your intake of Vitamin E-containing foods. This vitamin is a powerful antioxidant known for its ability to slow the effects of skin aging. Vitamin E is found in many vegetable oils, including olive, soybean, corn, canola, safflower and sunflower. Nuts like almonds, hazelnuts and peanuts also are high in vitamin E. Spinach, carrots and avocado also are good vitamin E sources.
Recommended Daily Intakes
While you can take vitamin supplements for your diet, they are rarely a substitute for fresh, whole fruits and vegetables because these foods have a number of nutrients that can help you maintain radiant, healthy skin. Adults 19 and older need 15 mg of vitamin E per day, while males the same age need 900 mcg of vitamin A and females need 700 mcg. For vitamin C, adults 19 and older need 90 mg for males and females need 75 mg. If you smoke, increase your vitamin C intake by 35 g.
References
- "Ladies' Home Journal"; 7 Miracle Foods for Healthy Skin; Emily Dorn; April 2006
- MayoClinic.com; Foods for Healthy Skin: Top Picks; June 2010
- JoyBauer.com; Eat Your Way to Beautiful Skin; 2011
- Fit Sugar; Eat These Foods for Healthy Skin; February 2011
- Linus Pauling Institute; Vitamin C; Jane Higdon, Ph.D.; November 2009
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin A and Carotenoids
