The warmer weather is finally here. Our blog last month suggested selecting a more natural sunscreen. The use of sunscreen is often what most think about to keeping our skin protected from the sun, there are other important nutrients to keep our skin looking youthful and glowing.
Our skin is a good indicator of what is going on inside our body. If we feed our skin properly, the rest of our body will see benefit. So which nutrients do you need to keep your skin healthy and looking its best? The American Academy of Dermatology (AAD) has suggested vitamins C, E, A, K, and B complex to all help improve skin health and appearance.
Vitamin C. Can protect from sun exposure, 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.
Make sure your diet includes plenty of vitamin-C rich foods (citrus and vegetables, among others). searching domain names . You can also take vitamin C supplements, up to 2,000 milligrams of per day.
Vitamin E. Research shows that, like vitamin C, this potent antioxidant helps reduce the harmful effects of the sun on the skin. According to studies published by the AAD, taking 400 units of vitamin E daily appeared to reduce the risk of sun damage to cells as well as reduce the production of cancer-causing cells. Some studies show that when vitamins E and A are taken together, people show a 70% reduction in basal cell carcinoma, a common form of skin cancer.
Vitamin E can also help reduce wrinkles and make your skin look and feel smoother. Used in a cream, lotion, or serum form, vitamin E can soothe dry, rough skin.
Vitamin A. If you aren’t getting enough vitamin A from the foods you eat, you’re likely to see some skin-related symptoms, including a dry, flaky complexion. That’s because vitamin A is necessary for the maintenance and repair of skin tissue. Fruits and vegetables are loaded with vitamin A.
Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient. The prescription treatment is called Retin A, and it’s used primarily as a treatment for acne. The less potent, over-the-counter formulations are sold as retinols and used as anti-aging treatments.
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. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms. Your body makes plenty of biotin, and the nutrient is also in many foods, including bananas, eggs, oatmeal, and rice.
Other important minerals and nutrients include selenium, zinc, alpha-lipoic acid, and omega 3 fatty acids. Heres’ how:
Selenium. Plays a key role in skin cancer prevention and protects skin from sun damage. If you do spend any time in the sun, selenium could reduce your chance of burning, lowering your risk of skin cancer. The best dietary sources of selenium include whole-grain cereals, seafood, garlic, and eggs.
It should be noted that we are all zinc deficient. Zinc assists in the proper structure of proteins and cell membranes, improves wound healing, has anti-inflammatory effects, and protects against UV radiation.