You can spend a fortune on facial cleansers, moisturizers, wrinkle removers, and acne washes, but if you don't take care of your skin from the inside, it will be money wasted.
Your skin is the largest organ in your body, and like all organs, it needs optimum nutrition - the right vitamins and minerals - for good health. These are the essential vitamins you need for radiant, healthy skin.
Vitamin A is also known as retinol, which promotes cell turnover in the skin and helps control acne outbreaks and has been found effective for treating hyperkeratosis pillaris, a condition that affects about 40 percent of adults and is characterized by rough, dry skin and raised bumps, typically on the backs of the arms.
Foods high in vitamin A include cantaloupe, sweet potatoes, carrots, dark leafy greens, bell peppers, and fish. The recommended daily allowance (RDA) for vitamin A is 5000 IU.
Vitamin C is a antioxidant that is essential for healthy skin. It can help heal sun damage and effectively reverse some of the signs of aging, including reducing the appearance of wrinkles and lines. Vitamin C is also critical for the synthesis of collagen, which helps maintain the skin's plump, healthy appearance.
Foods high in vitamin C include citrus fruits, papaya, kiwi, tomatoes, peas, broccoli, and bell peppers. The RDA for vitamin C is 90 mg for men and 75 mg for women.
Vitamin D is frequently used to treat psoriasis, an autoimmune skin condition, and the Vitamin D Council points out evidence that indicates vitamin D has a role in producing proteins that have antibacterial properties, which may reduce the activity of sebocytes, which are cells that excrete oil that contributes to acne.
Spending just ten minutes a day in the sun will provide you with all the Vitamin D you need for healthy skin and strong bones. But don't forget the sunscreen!
Another potent antioxidant, vitamin E is essential for protecting the skin against sun damage and even reversing some of the damage to your cells resulting from sun exposure. Vitamin E also helps reduce inflammation, including that of the skin, and when combined with vitamin A in skincare products, it can reduce visible signs of aging. The RDA for Vitamin E is 1,000 mg, and excellent sources include nuts and seeds, dark leafy greens, vegetable oils, and fortified cereals.
Skin products that contain alpha hydroxy acid and vitamins A, C, and E can also help reduce the appearance of stretch marks.
Vitamin K's benefits pertaining to skin are limited when it comes to consuming it in foods and supplements, but when it's added to topical creams, vitamin K can help reduce the appearance of unsightly spider veins, scars, and stretch marks. It also helps prevent serious bruising and helps bruises heal more quickly.
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