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.