Your skin is a great indicator of your internal health. Whether your skin is acne-prone or has many wrinkles, it is telling you that you are lacking necessary nutrients. Like any aspect of your health, there is no one quick-fix method, but you can take specific vitamins, minerals and antioxidants on top of a nutritious diet to keep your skin healthy.
Vitamin C
Vitamin C offers protection from free radicals, which are damaging effects from the sun, smoke and pollution. Free radicals eat away at collagen and elastin, two major extracellular proteins that connect the tissue between cells, thereby supporting skin structure. You can supplement your diet with 500 to 1,000 mg of vitamin C daily, and consume vitamin C-rich foods such as citrus fruits, bell peppers, broccoli and leafy greens. Using a topical cream is also helpful; be sure to find one that contains L-ascorbic acid, which penetrates the many skin layers.
Vitamin E
Vitamin E offers the same protection from free radicals as vitamin C. Supplement with no more than 400 IU per day to reduce sun damage and improve the texture of your skin. Foods that contain this vitamin are nuts, seeds, olives, spinach and asparagus.
Vitamin A
Vitamin A is important for the support and restoration of skin tissue. Fortunately, fruits and vegetables are all loaded with vitamin A, so supplementing with more than what a basic multivitamin provides isn't usually necessary. Using a topical vitamin A cream helps to reduce lines and wrinkles and control acne.
Vitamin B-Complex
Of the B vitamins, biotin (B7) is the one that is most important for the health of skin, nail and hair cells. A good multivitamin will include all the B vitamins; make sure you're getting 50 to 100 mg a day. B vitamins will turn your urine bright orange, so don't be alarmed. Foods that contain biotin are bananas, eggs, oatmeal and rice. A topical form of niacin (B3) can help the skin to retain its moisture and acts as a natural anti-inflammatory.
Vitamin K
Vitamin K helps blood clot, and while it's not especially helpful internally, a cream applied topically can reduce dark circles under the eyes as well as bruises. This is even more effective when used in conjunction with vitamin A.
Minerals
Most of us will get what minerals we need through food and a good quality multivitamin. Selenium can help prevent skin cancer, copper supports elastin, and zinc tames oil production in the glands, which can help prevent or diminish acne. Get zinc from beef, chicken and salmon; copper from sesame seeds, raw cashews and barley; selenium from brazil nuts, legumes, eggs and seafood.
Antioxidants
Especially helpful antioxidants include alpha-lipoic acid, DMAE, hyaluronic acid and EFAs (essential fatty acids), all of which work to reduce skin damage and retain moisture. Antioxidants are available as supplements or cream, or in many foods such as blueberries, cranberries, raspberries, apples, black or red beans and green tea.
Tips
Drink plenty of water.
Always wear a sunscreen of 25 SPF or higher.
Use gentle products to clean your skin.
Eat a balanced, nutritious diet.
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