Skin Friendly Vitamins and Minerals: Part 1

When it comes to vitamins and minerals, which ones are important for healthy skin? Here is a 2 part series designed to help you understand.

We’ve all been told to eat our fruits and vegetables to ensure good health. Besides keeping our heart, our lungs and the rest of our body in good working order, vitamins and minerals also help to ensure the health of the body’s largest organ – our skin.

In Part 1 of this blog posting, let’s go beyond what you put on your skin. Here are some of the nutrients that you should consume in adequate amounts to achieve youthful and glowing skin:
• Vitamin C and Vitamin E – These antioxidants help to protect your body against damage caused by free radicals, unstable molecules which can damage skin. Supplementing with 400 IU of Vitamin E has been shown to reduce photodamage, wrinkles and improve skin texture. And, individuals who supplement with both Vitamins E and C have been shown to reduce their risk of developing sunburn upon exposure to UVB rays. Find Vitamin C in citrus fruits and vegetables. Vitamin E is abundant in nuts, seeds and oils.
• Vitamin A – Vitamin A is essential for the maintenance and repair of skin tissue. A deficiency may result in dry and flaking skin. Fruits and vegetables are a great source of Vitamin A.
• Vitamin B complex – When it comes to B vitamins, biotin is recognized as one of the most important skin nutrients. It is important in maintaining healthy skin, hair and nails and can be found in a range of foods including bananas, eggs, oatmeal, and rice.
• Selenium – this mineral is believed to play an important role in protecting skin from sun damage. Find selenium in whole-grain cereals, seafood, garlic, and eggs.
• Zinc. Zinc works to tame oil production and may be effective in controlling acne lesions. In fact, it is thought that acne itself is a symptom of zinc deficiency. Good food sources of zinc include oysters, lean meat, and poultry.
• Essential Fatty Acids (EFAs) – EFAs are integral to maintaining the skin’s natural oil barrier. Dry, inflamed skin and frequent white heads and black heads are an indication that you may be deficient in EFAs. There are two major EFAs – omega-3 and omega-6. While the typical North American diet includes plenty of omega-6, omega-3s are often lacking.  Look for omega-3 EFAs in cold-water fish (salmon, sardines, and mackerel) and flaxseed. Take a supplement if you lack these sources in your diet.
• A healthy diet and a multivitamin will provide most of the nutrients necessary for great skin. However, some vitamins and  minerals deliver greater benefit when applied topically. Which ones? See our next post in Part 2.