Vitamins for Skin Care

Taking care of the skin means different things to different people. For many, it means a simple splash of water, using soap for cleansing purpose. Some people tend to find excuses that they are not able to look after their skin, owing to their busy hectic work schedule. Well, taking out time for oneself is something that should not pinch you much, because you are not doing it for anyone else.

While the use of daily vitamins has for years been recognized as an important part of maintaining health, only recently have researches started paying attention to the relationship between nutritional intake and skin health. Vitamins have long been used in topical skin treatment for their beneficial effects on their skin's surface and for their antioxidant properties, but obtaining skin benefits via ingested vitamins had not received much attention. Today, a number of studies reveal that certain vitamins and minerals, when taken internally, can positively influence skin appearance, beauty and overall health.

• Vitamin A: This vitamin is necessary for healthy skin. A serious lack or excess intake can cause dry, rough skin, among other problems. Synthetic vitamin A-like compounds called retinoids, such as tretinoin, applied directly to the skin have been used to treat acne and skin wrinkling and mottled pigmentation caused by chronic sun exposure. Used systemically, retinoids such as isotretinoin (Accutane) and etretinate treat acne and help to prevent skin cancer in those at very high risk.

  Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as apricots, peaches, papayas, and mangos.

• Vitamin B: Vitamin B (in particular Vitamin B2 or riboflavin) too has the similar function of Vitamin A in terms of healthy skin promotion, only instead of itself being an antioxidant it is the catalyst for the reaction which produces antioxidants within the body. Insufficient vitamin B can cause dry skin, itchiness and even hair loss. Nails will be affected too. With vitamin B, these problems can be eliminated. Plus, it has anti-inflammatory effects, reducing itchiness and irritation.

  Vitamin B is water-soluble, so it must be replenished every day through the diet or supplements. There are many foods rich in vitamin B. Some natural sources include bananas, potatoes, lentils, other whole grains, chili peppers, green vegetables, eggs, dairy products, and meats including turkey, tuna, and liver.

• Vitamin C: Also known by its chemical name (ascorbic acid), this vitamin plays an important role in healing wounds in the skin and in preventing scurvy. There is evidence that applying topical vitamin C will help "rejuvenate" the skin and make it appear younger by activating the oxidizing influences to which the skin is subjected.

  You'll find high levels of vitamin C in red berries, kiwi, tomatoes, broccoli, spinach, and juices made from guava, grapefruit and orange.

• Vitamin D:  Vitamin D is formed in the body in part by interaction with sun light. Vitamin D is considered to be an antioxidant and anticarcinogen, and plays a role in skin pigmentation. Since it can be absorbed by the skin, applying this vitamin topically can have an effect on skin's health. Vitamin D is toxic in large amounts, and megadoses should be avoided. Sunbathing, however, will not result in an overdose.

  This vitamin is unique because your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.

• Vitamin E: Vitamin E is an antioxidant. It can help prevent free radical damage. Based on the observation that skin damage caused by the sun and other environmental agents are induced by free radicals, there is the possibility that vitamin E may be effective in preventing skin damage. It is being used in more and more skin preparations as a way to fend off this damage.

  Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.

• Vitamin K: Vitamin K plays an important role in blood clotting and studies have shown it to maintain strong bones in the elderly. However, dermatologists have recently found vitamin K to be successful for the treatment for dark circles under the eyes and bruising on the face. This could be because the vitamin stimulates blood flow to these areas.

  Eggs, liver, some cheeses and fermented foods are good sources of vitamin K. Plain cow's milk also provides about 10% of our daily vitamin K requirement per cup.

Your skin badly craves for nutrients, but is not that lucky enough to get a regular dose of nutrients. There are vitamins for healthy skin which if not consumed properly, can lead to dull lifeless skin. So, incorporate vitamins for skin care, in your regular daily meals and then you can also go about boasting off your beautiful skin.