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Which Vitamins Promote Healthy Skin in Girls?

Which Vitamins Promote Healthy Skin in Girls?

Having healthy skin is as easy as A-B-C, whether you're young or old, male or female. Vitamin A, some of the B complex vitamins and vitamin C all play a role in creating and maintaining healthy skin, even in young girls. The recommended daily amounts of these vitamins vary by age, and girls need a good balance of these vitamins to keep skin looking its best.

Vitamin A

Medline Plus, a service of the U.S. National Library of Medicine and the National Institutes of Health, reports that vitamin A helps to form and to maintain "healthy teeth, bones, soft tissue, mucous membranes and skin." Vitamin A is a fat soluble vitamin, which means excess amounts are stored in the body. It's important to get enough vitamin A, but don't overdo it. explains that vitamin A helps the skin's epithelial cells remain healthy. A synthetic version of the vitamin is used in some prescription acne medications, such as Retin-A, that girls may use for skin problems. Burn victims may be given vitamin A supplements to help them regrow skin. You can find vitamin A in beef or chicken liver, whole eggs, whole milk, yellow and orange vegetables and some deep green vegetables.

Vitamin B

Two of the B complex vitamins also play a role in keeping skin healthy. Medline Plus reports that niacin, also known as vitamin B-3, helps to maintain healthy skin and nerves. Riboflavin, known as vitamin B-2, works with the other B vitamins to help produce red blood cells and help a girl's body grow. reports it helps girls maintain good vision and healthy skin, hair and nails. The B vitamins are water-soluble, which means excess amounts dissolve and are excreted by the body in urine. That means you need to keep a steady flow of these vitamins into your body. You can find B vitamins in lean meats, eggs, legumes, nuts, green leafy vegetables, milk and dairy products. Some breads and cereals are enriched with B vitamins.

Vitamin C

Vitamin C is another water soluble vitamin, which means you need to keep a continuous supply in your diet. Medline Plus reports that vitamin C is essential for the "growth and repair of tissues in all parts of your body." You need vitamin C to form collagen, which is a necessary protein for making skin and scar tissue. A girl's body also needs vitamin C to heal wounds. Fortunately, you can find at least some vitamin C in all fruits and vegetables. Some of the best sources are citrus fruits and juices, green peppers, strawberries, tomatoes, broccoli, cantaloupe, potatoes and leafy greens.

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