A healthy glow, an energetic attitude, diminished signs of wrinkles and youthful skin start with what you put into your body. A diet rich in fruits, vegetables and fiber, paired with an adequate intake of water, is the first step to looking and feeling younger. Then consider adding a multivitamin, or specialized supplements and herbs, to give skin an extra boost. Vitamins and herbal supplements can take years off skin's appearance while helping to ward off many of the common diseases of aging.
Reversing Sun Damage
Exciting research has revealed two shining stars among vitamins that are helpful for diminishing wrinkles: vitamins C and E. Each can be taken in supplement form or applied topically to the face. According to Dr. Karen E. Burke, vitamin E supplements (400mg per day) have been noted to reduce wrinkles and improve skin texture. Duke University researcher Sheldon Pinnell also presented research to the American Academy of Dermatology that demonstrated "appreciable photo-protection" from topical C and E. Vitamins C and E have been proven to help ameliorate the damage of free radicals in the environment in the form of pollution, smoke, poor diet and other factors.
Vitamin C Food Sources
The best natural food sources for getting vitamin C are citrus fruits, plus vegetables such as bell peppers, broccoli and leafy greens. For vitamin E, think about eating more nuts, seeds, olives, spinach and asparagus.
Speed Healing
Vitamin A is essential for timely healing of epithelial tissues such as our skin. If you haven't been eating sufficient foods that contain vitamin A and you don't take a supplement, you'll notice symptoms including skin dryness, flaky skin, a dull complexion and slow healing of wounds. Additionally, according to the American Academy of Dermatology, topical vitamin A can make a world of difference to some, providing wrinkle reduction and acne control.
Vitamin A Food Sources
The best natural food sources for vitamin A are eggs, oysters and non-fat milk. Foods rich in beta carotene--which the body can convert to vitamin A--include carrots, sweet potatoes, tomatoes, watermelon and papaya.
Herbs' Individual Benefits
Ginseng is known to reduce stress and stimulate mental and physical activity. It has a strengthening affect, which is helpful during severe strain or illness. Rhodiola Rosea can stimulate the immune system, raise resistance against toxins and help break down fat stored in the body. Garlic can be used for a host of ailments such as respiratory problems, poor digestion and low energy. Ingesting garlic--raw, or in tablet form--can help lower blood pressure, control blood sugar and blood cholesterol, as well as boost the immune system. Herbs and vitamins are generally safe, but check with your doctor before starting a new regime.
References
- "Nutrients for Healthy Skin: Inside and Out: Vitamins, minerals, and other nutrients can give your skin the youthful glow of good health," Colette Bouchez, WebMD Feature
- "Vitamins and Supplements Health Check, Vitamins Good for Skin Nutrition," WebMD
- Men's Fitness: "10 myths of skin care: someone's lying to you about how to avoid acne, wrinkles and skin cancer. We set the record straight" R. Daniel Foster, August, 2002
- Shape: "The good-skin diet: how to get the seven vitamins you need for a beautiful complexion" Elizabeth Somer, June, 2002
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