A nutritious diet can do more than keep your waistline slim or help you lose weight, healthy eating also helps your body run smoothly. Your inner health shows in your outer appearance, and if you want a healthy glow, certain nutrients can promote the skin renewal process. If you're seeking dramatic skin changes or suspect you have a skin condition, see your dermatologist for treatment options.
Vitamin E
Vitamin E is an antioxidant, which helps protect your skin from the damaging and aging effects of free radicals in the environment. Free radicals -- such as UV rays, pollution or smoke -- drain your skin of moisture and elasticity and speed up the aging process. Vitamin E boosts the moisture in your skin and also strengthens your immune system, offering anti-inflammatory benefits to your skin. Studies suggest that topical vitamin E decreases skin roughness, length of facial lines and wrinkle depth, according to the University of Maryland Medical Center. Vitamin E can also benefit your skin if you consume the recommended daily amount, which is 15 milligrams for adults.
Vitamin A
Vitamin A also helps protect skin from damaging free radicals, shielding your skin from some of the drying and elasticity loss caused by the sun. Vitamin A is instrumental in the skin renewal process because it helps your skin maintain and repair itself. The recommended daily intake of vitamin A is 900 micrograms for adult men and 700 micrograms for adult women. Vitamin A can also be applied to your skin topically and may help repair skin damage due to sunburn and natural aging, according to the University of Maryland Medical Center.
Vitamin C
Vitamin C boosts your immune system and helps protect your skin from the ravages of the sun's rays. Although vitamin C can prevent some sun damage, it should not replace sunscreen in your skin care program. Vitamin C can reduce swelling in your skin and may promote collagen production, according to the University of Maryland Medical Center. Collagen increases your skin's elasticity and resilience. The recommended daily intake of vitamin C is 90 milligrams for men and 75 milligrams for women.
Minerals
In addition to vitamins, some minerals offer skin renewal benefits. Selenium delivers antioxidant benefits, shielding your skin from environmental hazards. Selenium also boosts your immune system and can help keep your skin cells healthy and free of infection. The recommended daily intake of selenium is 55 micrograms for adults. Copper is another skin-friendly mineral, which helps skin develop elastin, the fibers that make skin supple. The recommended daily intake for copper is 900 micrograms for adults.
References
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin E
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin A and Carotenoids
- MedlinePlus: Vitamin C
- University of Maryland Medical Center: Skin Wrinkles and Blemishes -- Treatment
- National Institutes of Health: Dietary Supplement Fact Sheet: Selenium
- MedlinePlus: Copper in Diet
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