Skin Nutrition From The Inside Out
By Jan V. Karlin, M.D.
Nova Cosmetic Centers
Vitamins C and E. Vitamin C and E help by reducing the
damage caused by free radicals, a harmful byproduct of
sunlight, smoke, and pollution. Free radicals gobble up
collagen and elastin, the fibers that support skin
structure, causing wrinkles and other signs of aging. When
these two vitamins are combined in a lotion, they can be
highly protective against sun damage, says the American
Academy of Dermatology.
To make sure your diet includes plenty of vitamin C, eat
citrus fruits and vegetables rich in vitamin C such as bell
peppers, broccoli, cauliflower, and leafy greens. These
foods can replace the loss of the vitamin through the skin.
You can also take vitamin C supplements, up to 500 to 1,000
milligrams per day, according to the American Academy of
Dermatology.
You can find vitamin E in vegetable oils, nuts, seeds,
olives, spinach, and asparagus. But it's difficult to get a
lot from food, so many people take in supplement form.
Vitamin A. Vitamin A is necessary for the maintenance and
repair of skin tissue. Fruits and vegetables are loaded with
vitamin A.
Vitamin B Complex. When it comes to skin, the single most
important B vitamin is biotin, a nutrient that forms the
basis of skin, nail, and hair cells.
Essential Fatty Acids (EFAs). If your skin is dry, prone to
inflammation, and frequently dotted with white heads and
black heads, you may be lacking essential fatty acids,
nutrients that are crucial to the production of skin's
natural oil barrier.
Selenium. The best dietary sources of selenium include
whole-grain cereals, seafood, garlic, and eggs. A number of
scientists believe this mineral plays a key role in skin
cancer prevention.
Copper. Together with vitamin C and the mineral zinc, copper
helps to develop elastin, the fibers that support skin
structure from underneath.
Zinc. Food sources of zinc include oysters, lean meat, and
poultry. Taken internally or used topically, zinc works to
clear skin by taming oil production and may be effective in
controlling the formation of acne lesions or help those
already on your skin to clear sooner.
Skin Nutrition: The Bottom Line
The Bottom Line for Optimal Health and Optimal aging is to
eat plenty of fresh, untreated foods. It is essential for
the health of your entire body, not just your skin. A good
intake of antioxidants is particularly vital, as it reduces
the speed at which your body ages and degenerates. Treatment
for all skin conditions should stem from nutrition,
detoxification, and supplementation.
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