The health of your skin is largely effected by the overall healthiness of your lifestyle – especially your diet. There are a variety of vitamins that are especially good at promoting skin health and improving appearance. A good dietary rule to follow is to try to eat a large variety of colorful food including fruits and vegetables.
Widely accepted as the most important vitamin to skin health, vitamin A has been shown to be highly effective at treating problem skin. Vitamin A can help reduce acne with its ability to promote cell turnover. Deficiency of vitamin A can lead to rough, dry, and scaly skin. Foods that have a higher content of vitamin A include liver and cod liver oil as well as kidney, egg yolks from pastured chickens, and cream and butter from pastured cows.
Both vitamin C and vitamin E can help reduce the harmful effects on the skin of UV rays. Vitamin E is part of the skin’s antioxidant system of defense against skin damage. A combination of vitamin E and vitamin A has also been shown to dramatically reduce the chances of getting basal cell carcinoma. Tofu, spinach, nuts, fish, and avocados are all high in vitamin E.
Skin appearance can be improved and wrinkling reduced with an adequate intake of vitamin C. A diet high in vitamin C can also help reduce dry skin, reduce damage from UV rays, and improve wound healing. Foods that contain a high amount of vitamin C include dark leafy greens, broccoli, and citrus fruits. Since vitamin C is sensitive to heat it is better to eat these foods raw or only cook them lightly.
The structure of proteins and cell membranes in the skin is assisted by zinc. Additionally zinc has anti-inflammatory effects and can assist in wound healing. Zinc interacts with vitamin A in its transport through the blood and so the combination of both produces a greater reduction in acne. Animal sources of zinc like kidney and liver, red meat, and seafood are superior to plant sources like nuts.
WHEN CHANGING YOUR DIET ISN’T ENOUGH
While a healthy diet rich in pro-skin nutrients is essential for maintaining the appearance of your skin it may not always be enough. If your efforts at improving the appearance of your skin through your diet aren’t giving you the results you want then contacting an expert dermatologist may be the next step. Advanced Dermatology, P.C.’s board-certified dermatologists can help develop a treatment plan that fits your unique needs.
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