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Vitamins That Produce Healthy Skin

Vitamins That Produce Healthy Skin Vitamins That Produce Healthy Skin Vitamins That Produce Healthy Skin

Skin provides a protective layer for your body, enhances your immune system and often plays a valued role in physical appearance. In addition to positive hygiene, not smoking and protecting your skin from sun damage, the American Skin Association recommends a nutrient-rich diet for optimum skin health. Though healthy foods are optimum sources of vitamins, you may require supplements if you eat poorly or have a health problem that interferes with nutrient absorption. To prevent unwanted side effects, seek your doctor's approval before taking supplements.

Vitamin C

Vitamin C, also called ascorbic acid, is a water-soluble nutrient that provides potent antioxidant, or disease-fighting, effects. According to a report published in the American Journal of Clinical Nutrition in Oct., 2007, increased vitamin C intake may help reduce the effects of aging on your skin's appearance. Researchers examined the nutrient intake and skin aging symptoms in 4,025 women between ages 40 and 74. Women who consumed vitamin C-rich diets exhibited fewer wrinkles and less skin dryness. To reap the benefits of vitamin C, incorporate vitamin C-rich foods, such as citrus fruits and juices, bell peppers, broccoli, strawberries and brussels sprouts, into your diet regularly.

B Vitamins

B vitamins play an important role in your metabolism. They also contribute to your immune system and promote healthy muscle tone and skin. The vitamin B1, also called riboflavin, helps prevent skin disorders that affect your mouth, lips and nose, according to the American Skin Association. The B vitamins niacin and vitamin B6 help prevent various skin disorders and may prevent cracks from developing around your mouth. A variety of healthy foods contain B vitamins, including whole grain cereals and breads, brown rice, legumes, berries, potatoes, peanuts, meat, poultry, fish, dairy products and eggs. For best results, aim for a balanced diet, rich in whole grains, fruits, vegetables and lean protein sources.

Vitamin D

Vitamin D is a fat-soluble nutrient found in various foods. Vitamin D is known as the "sunshine vitamin" because it is also synthesized by your body in response to sun exposure. Vitamin D enhances calcium absorption and promotes strong, healthy bones. Vitamin D also plays in important role in maintaining healthy skin, according to the American Skin Association. Valuable dietary sources of vitamin D include cod liver oil, fish such as salmon, mackerel and tuna and fortified cereals, dairy products and juices. According to the Office of Dietary Supplements, most people reap sufficient amounts of vitamin D through sun exposure.

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