What Vitamins Are Needed for Skin?
Vitamins are imperative for healthy skin. It is always wise to eat a well balanced diet for proper nutrition or supplement it with a quality multivitamin. However, there are certain vitamins that are necessary for the preservation and overall health of skin. Knowing these skin-friendly vitamins is the first step to nourished skin. Does this Spark an idea?
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Vitamin A
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Vitamin A regulates sebum production in the skin. Too much sebum can cause acne while too little can cause dryness and premature aging. This balance of oil provided by vitamin A is necessary for skin's youthful glow. It is best to obtain vitamin A through food sources since too much can cause toxicity within the body. Food sources of vitamin A include spinach, sweet potatoes, broccoli and carrots. Foods dark green or orange in color commonly indicate that they are rich in vitamin A.
Biotin
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Biotin is a type of B vitamin also referred to as vitamin H. It is beneficial for overall skin health. Without biotin, skin becomes dry and itchy and can take on a gray tone. Biotin is naturally produced in the digestive tract and is considered a friendly bacteria. Food sources of biotin include brewer's yeast, egg yolks, liver, soy and oats.
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Vitamin C
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Vitamin C is a powerful antioxidant that protects skin from cell oxidation which leads to wrinkles and age spots. Vitamin C also boosts collagen production, a connective tissue that keeps skin elastic and smooth. Vitamin C is water soluble and must be replenished daily in order to get its full benefits. Food sources are citrus fruits.
Vitamin E
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Vitamin E aids in the fight against aging by protecting the skin from sun damage and preventing cell damage from other free radicals. It is an excellent topical treatment for wrinkles, and the oil can be added to moisturizers for increased nourishment and healing capabilities. Vitamin E should also be taken as a supplement or obtained through diet. Strong food sources of vitamin E include vegetable oils, nuts and seeds.
Vitamin K
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Vitamin K is beneficial to the skin when applied topically. Vitamin K helps with dark circles under the eyes and skin bruising. While taking it orally will not help the skin, vitamin K creams and lotions will help with skin discoloration.
Folic Acid
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Folic acid, also known as vitamin B9, is important for healthy skin. Without folic acid, skin becomes inflamed and prone to acne. Folic acid can be found in a B vitamin complex or obtained through diet. Food sources of folic acid include leafy vegetables such as spinach and asparagus as well as fortified cereals.
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