Vitamins, Minerals and Your Skin

Here’s a run-down of the major vitamins and how they are beneficial to your skin:

Vitamin A
• It helps in improving wrinkles and fine lines by increased excretion of free radicals from the body
• Vitamin A is necessary for repairing and maintaining of the epithelial tissue of the body
• It also strengthens the skin and prevents acne
Sources: Natural sources of vitamin A are pumpkin, kale, spinach, carrot, dairy products, melon, cod liver oil.

Vitamin B complex
• The entire family of vitamin B-complex helps in providing a healthy skin tone
• This group of vitamins improves blood circulation and boosts metabolism of the body
• Additionally, these vitamins help in increasing functioning of immune system which is necessary to fight ageing
• Vitamin B-complex also prevents occurrence of acne
Sources: Natural sources of vitamin B-complex are potato, banana, egg, dairy products, tuna, liver, chili pepper.

Vitamin C
• Just like vitamin A, vitamin C, too, acts a powerful antioxidant
• It helps in reducing fine lines and wrinkles
• Added advantage of topical application of vitamin C is that it helps in prevention of sunburn
• It helps in stabilization of the collagen and makes you look good. Being able to stabilize collagen, it is good in wound healing
Sources: Natural sources of vitamin C are watermelon, tomato, cherry, grape, strawberry, raspberry and papaya.

Vitamin E
• This vitamin has anti-inflammatory effects on skin
• It provides photo-protection
• Topical application softens the skin
Sources: Natural sources of vitamin E are mayonnaise, wheat germ, sweet potato, yam, peanut and sunflower seeds.

Zinc
• Zinc helps in maintaining collagen and elastic fibers. This gives firmness to the skin and prevents wrinkles and sagging of the skin
• Zinc is necessary to link together the amino acids, which form collagen. That way, it aids in wound healing
Sources: Natural sources of zinc are mushroom, oyster, chickpeas, pork, cheddar cheese, muesli and pumpkin seeds

Selenium
• Selenium protects skin from damage caused by ultraviolent rays
• Several studies suggest that it even helps in prevention against skin cancer
Sources: Natural sources of selenium are tuna, broccoli, brussel sprout and whole grains.

How to Get Maximum Benefits from Vitamins
The functionality of vitamins and minerals is based on how well they are absorbed by the body. The best way to take these ingredients is in the liquid form, as juices, which is absorbed into the body just like a sponge absorbs water.

If your meals are not able to provide you with sufficient amounts of these nutrients, try gelatin-based vitamin and mineral capsules. Gelatin easily dissolves in the body and makes these nutrients available to the body.