The Skin is the Largest Organ in the Body.
It defends against disease and infection, regulates temperature and even aids in vitamin production. Keeping skin healthy is crucial for beauty and general health, even if most of us are interested in knowing how to keep skin looking healthy, rather than really keeping it healthy.
What Vitamins Effect Skin Health?
The vitamins and minerals that can affect skin health include the B-complex, especially B1 (thiamine), B2 (riboflavin) and B12 (cyancobalamine). Overt deficiencies of vitamins B1 and B12 are known to cause special forms of dermatitis (a kind of skin inflammation). B12 deficiency is particularly detrimental to neurons and rapidly dividing cells, including skin cells.
Besides the B vitamins, deficiency of vitamin C, iron and copper also affect skin health. All three are important for the synthesis of collagen, a key structural protein in the skin, which fills the skin and gives it tone.
Vitamin A is critical for the normal life cycle of skin cells. Vitamin A deficiency causes skin to become dry, fragile and prone to wrinkles. On the other hand, excessive Vitamin A intake may cause serious toxicity and should be avoided.
Vitamins C and E, and beta-carotene have been touted as anti-oxidants that reduce free radicals. (Free radicals result in skin degeneration and aging.) However, while free radicals and the role of anti-oxidants are beyond doubt, clinical results have not conclusively proved if supplementary vitamins and other micronutrients improve the skin quality and defy the aging process.
Nourishing your skin by eating whole foods is the best way to get these vitamins and minerals.
The best sources for them are:
B1: Brewer’s yeast, Mushroom, Brussels sprouts, asparagus, peas, millet, cabbage, broccoli, avocados, raisins, and plums
B12: Fish, meat, cheese, eggs, yogurt, and other dairy products.
Vitamin C: Papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe and cauliflower
Iron: red meat, egg, yolks, collards, spinach, turkey, beans, liver and artichoke
Copper: sesame seeds, cashews, shiitake mushrooms, sunflower seeds, garbanzo beans, lentils and walnuts
Vitamin A: sweet potato, carrots, kale, dried apricots, sweet red peppers, tuna and mango
Vitamin E: spinach, almonds, avocados, olive oil, fish, and shrimp
Yours In Beauty,
Andrea
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