Not only does your diet affect your overall health, but the foods you eat can affect the health and appearance of your skin. Dermatologist Susan Taylor of the School of Medicine at the University of Pennsylvania writes that eating nutritious foods, especially those containing certain vitamins, can help keep your skin healthier, smoother and clearer.
Vitamin A
Vitamin A helps your skin resist infection and improves your immune system. A shortage of vitamin A in your diet can cause skin problems such as flaky and dry skin. According to DermaHarmony.com, beta carotene gets broken down in your small intestine, where it gets converted into vitamin A. You can consume beta carotene from carrots, cantaloupe, sweet potatoes, green leafy vegetables, tomatoes, oranges, broccoli and squash.
Vitamin B Complex
Vitamin B complex is helpful for skin because it contains biotin, which is a vital element of hair, nails and skin. It also contains niacin, which helps your skin remain moist, decreases inflammation and can smooth out a blotchy complexion. Even a small vitamin B complex deficiency can cause skin problems. You can eat eggs, legumes, meats, poultry, nuts, tuna and salmon to obtain the B vitamins.
Vitamin C
Vitamin C can help protect your skin against damage from prolonged sun exposure. Your body is not capable of creating its own vitamin C, so you have to consume it in food or supplements. High vitamin C foods include strawberries, papaya, mango, cauliflower, watermelon, broccoli, tomatoes, green peppers, pineapples, cabbage, cranberries, potatoes, citrus fruits and cantaloupe. Vitamin C is a powerful antioxidant, which means it helps your skin fight premature aging and stay healthy. Vitamin C also helps wounds heal and strengthens the immune system.
Vitamin E
Vitamin E is often used in skin care products to help prevent or reduce sun damage and wrinkles. Vitamin E can also help repair and smooth out your skin. It also supports your immune system and is another major antioxidant, like vitamin C. It can be helpful for treating severe acne and prevents premature aging. You can consume vitamin E through eating spinach, soybeans, whole grains, fish, hazelnuts, peanuts, corn, wheat germ, almonds, mango, fish and green leafy vegetables.
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