Image courtesy of Frettie from Wikipedia

If you have been concerned with the health and vitality of your skin, you’re not alone. Hundreds of products are available to nourish and improve your skin including lotions, moisturizers, creams, and washes; but many skin care problems go further than the products you’re using.

Many times, the secret to healthy skin has more to do with what you put in your body than what you slather on top of your body. Vitamins and antioxidants work hard to nourish your body, which in turn affect the health of your skin and help you look younger. Not only does this help your skin in those ways, but it also improves the wellbeing of your skin, actually making it healthier not just looking better.

The following vitamins nourish your skin, along with your hair and nails, for an overall healthier you.

Zinc

Zinc is a mineral found in foods such as pumpkin seeds, fresh oysters, eggs, and pecans, but is also available in tablet form if these zinc-rich foods are not included in your diet. Zinc helps to improve skin by diminishing acne as it controls the production of the oil in your skin which leads to acne. Many teens and adults that suffer from acne problems are actually not getting enough Zinc in their diet and will have a hard time controlling it until they begin taking a Zinc supplement. The recommended daily dose of Zinc is 15 mg for men and 12 mg for women.

Vitamin A

Vitamin A begins as beta carotene which is the red, yellow and orange pigment found in fruits and vegetables such as tomatoes, apricots, and carrots. When it is absorbed in the body, it converts to vitamin A which improves your overall health including the condition of your skin. Vitamin A also has additional benefits including protecting against infections, reducing your fine lines and wrinkles, and diminishing age spots. If you are looking for a natural remedy to these skin conditions, vitamin A is a great addition to your daily vitamin regimen. The recommended daily dose of vitamin A is 1000 mcg for men and 800 mcg for women.

Vitamin C

One of the most important sources of nutrients for your body is vitamin C which has a host of benefits for every part of your body, including fighting against disease and infection, improving your immune system, and helping you to maintain healthy skin. Vitamin C, which naturally comes from acidic fruits, detoxifies your body which can improve the health and glow of your skin as well as increasing the natural collagen in your skin and reducing signs of skin damage from free radicals. Vitamin C works even better when combined with other vitamins such as vitamin E. The recommended daily dose is 90mg for men and 75 mg for women.

Vitamin E

Vitamin E is an anti-inflammatory as well as being a nourishing vitamin and comes in an oil base application as well as a vitamin gel capsule. Since it has anti-inflammatory properties, vitamin E will reduce redness and puffiness in your eyes and around your face, and is an amazing eye oil when you are tired but want to look presentable. Vitamin E protects your skin from UV rays, reduces fine lines and wrinkles, reduces age spots, and helps to treat acne and eczema. Vitamin E oil is often used to reduce the look of scarring and stretch marks with regular and consistent use. The recommended daily dose when taken as a gel capsule is 10mg for men and 8mg for women. You can use the application as needed.

Vitamin D

If you have ever been told to soak up some vitamin D by spending some time outdoors, you are familiar with the benefits of this vitamin. The UV rays provided by sunlight offer your body the vitamin D it craves and needs for a healthier, more nourished body. Aside from the skin care benefits of vitamin D, it also helps to enhance the absorption of vitamins C and E, improves your healthy immune system, supports healthy bones, teeth, and nails, and prevents breast, ovarian, and colon cancer. Aside from the sun’s UV rays, vitamin D is also found in milk and dairy products. If you live in a cold climate without much direct sunlight, or don’t regularly consume dairy products as part of your diet, you can get your vitamin D by taking 5-10 mcg of the vitamin in capsule or tablet form each day.

By adding these necessary vitamins to your daily vitamin regimen, you will notice healthier looking skin, which gives a pretty glow, and a reduction of your skin imperfections like age spots, lines and wrinkles, scars, redness, and puffiness. Along with the many benefits to your skin, these vitamins will offer additional advantages to your overall health and wellbeing. Vitamins and minerals for healthy skin, hair, nails and overall body health work best when taken together for a full range of required vitamin intake. If you are someone that does not get the appropriate nutrients from the foods you eat or the beverages you drink, taking these vitamins individually is an excellent alternative.

Sources:

http://www.webmd.com/healthy-beauty/features/skin-nutrition
http://www.vitamin-insight.com/basics/daily-intake-chart.aspx

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