Do we swallow 'em, wear 'em...
Ahhhh, the dilemma.
You've probably noticed vitamins in anti-aging beauty creams and as skin-friendly supplements lately.
Recent research has shown that the skin reacts particularly well to certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy.
So, the question arises...which skin-vitamins or supplements should you wear and which ones should you take orally for great skin care?
The following nutrients are among the very best to consume for healthy, young-looking skin: Vitamin-A. Vitamin-A promotes proper repair and maintenance of the skin, and deficiencies can result in a dry, flaky complexion.
Topical vitamin-A treatments are often used to treat acne and other skin ailments.
Foods high in vitamin-A include liver, chili peppers, dandelion, carrots, apricots, collard greens, kale, sweet potatoes, spinach, and cantaloupe.
It's best to consume vitamin-A from natural food sources rather than supplementing it, as vitamin-A can be harmful if taken in excessive amounts in supplement form (vitamin A is a fat-soluble vitamin). Selenium. is an antioxidant mineral responsible for tissue elasticity.
It also acts to prevent cell damage by free radicals and is will known to be correlated with a reduction of breast cancer risk.
It may play an important role in preventing skin cancer, as it can protect the skin from damage from excessive ultraviolet light.
Dietary sources of selenium include wheat germ, seafood such as tuna and wild salmon, garlic, Brazil nuts, eggs, brown rice, and whole-wheat bread.
Brazil nuts are perhaps the best source, and eating just 3-4 Brazil nuts per day provides adequate selenium intake for most people. Vitamin-C. is highly effective at reducing free radical damage, such as that caused by overexposure to the sun or pollution and is especially effective at protecting the skin from overexposure to the sun when combined with vitamin E.
Free radicals consume collagen and elastin, the fibers that support skin structure, and can cause wrinkles and other signs of premature aging.
Foods high in vitamin-C include acai berries, acerola (a cherry-like fruit), red and green bell peppers, guava, kale, parsley, collard greens, turnips, and broccoli.
Whenever possible, we always advise to get your skin-vitamins and vitamin-C from a whole food source, and not to confuse synthetic vitamin-C (ascorbic acid) with the real thing from plants (which is full spectrum vitamin-C that goes way beyond ascorbic acid).
Vitamin-E. is another powerful antioxidant that reduces the effects of sun exposure on the skin.
When combined with vitamin-A, vitamin-E is especially effective at preventing certain skin cancers.
Vitamin-E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin.
Food sources of vitamin-E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.
Avoid synthetic skin-vitamins and especially vitamin-E supplements, as they have been shown to actually harm health.
Silica: Silica is a trace mineral that strengthens the body's connective tissues, muscles, tendons, hair, ligaments, nails, cartilage, and bones, but is vital for healthy skin.
Silica deficiency can result in reduced skin elasticity and can hamper the body's ability to heal wounds.
Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb.
In its natural form, silica is found in the horsetail herb.
Zinc: The mineral zinc is an important component of healthy skin, especially for acne sufferers.
In fact, acne itself may be a symptom of zinc deficiency.
Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne.
Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell.
Zinc consumption is also strongly linked to a reduction of prostate cancer.
Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs.
Zinc can be purchased in supplement form, in both liquid concentrates and tablets.
Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s.
EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet.
The typical North American diet is over-loaded with omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as wild salmon and mackerel, as well as flaxseeds and safflower oil.
Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin.
Good sources of omega-3 oils include chia seeds, flax seeds and, for non-vegetarians, wild-harvested fish oils.
So there you have a great array skin-vitamins to battle skin related ailments you may encounter.Tweet
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