Several vitamins and nutrients are necessary for healthy, well-moisturized skin. Vitamin A – both the retinol and beta carotene forms – is the most essential, but proper skin health results from the proper balance of several vitamins.
Vitamin A not only contributes to proper cell growth and repair, particularly of skin cells, but is also essential for strengthening night vision, assisting bone growth, and regulating the immune system. A deficiency of Vitamin A can lead not only to dry skin but also to dry hair, broken fingernails, and dry eyes.
The recommended daily dosage of Vitamin A varies from 300 to 1,300 micrograms (1,000 to 4,300 IUs) based on age and other health factors such as pregnancy. While the beta carotene form of Vitamin A can easily be absorbed in much greater amounts, too much of the retinol Vitamin A can result in nausea, dry skin, headaches, and other symptoms.
Vitamin A can be found in a number of healthy foods, including carrots, egg yolks, peas, apricots, kale, spinach, pumpkin, squash, and oranges. Liver is also a rich source of Vitamin A, and the vitamin is often added to fortified juices and cereals as well as multivitamins and other supplements.
Vitamin C or ascorbic acid, is particularly important for the maintenance of the health and structure of the skin. The primary function of vitamin C is the manufacture of collagen, the chief protein substance of the body. Collagen gives structure, texture and elasticity to the skin. Thus, an adequate intake of ascorbic acid guarantees a beautiful and healthy skin. Ascorbic acid is used extensively in the treatment of a host of skin disorders such as eczema, psoriasis, and sunburn.
This mineral is absolutely critical to the health of skin, hair, and nails. The thyroid gland is one of the most important regulators of how we look, think, and feel; and iodine is the most important thyroid nutrient to help ensure proper metabolism. Iodine is present in some foods, but evidence shows that numbers of iodine deficiencies are on the rise. Liquid Iodine by Seroyal is a staple.
Easily the best first approach to improving overall skin health. The active components EPA and DHA are powerful anti-inflammatory agents for acne-prone skin, and provide essentials oils to make skin glow. Symptoms of Omega-3 fatty acid deficiencies include eczema, dandruff, dry and flaky skin, and poor wound healing. I highly recommend a professional-strength fish oil such as EPA/DHA 720 by Metagenics.
Zinc is a mineral that the body requires for the synthesis of collagen, which aids skin healing and growth. Zinc is also a component of proper enzyme functioning that the body needs to repair skin wounds. Zinc citrate is one of the highest absorbable forms – available through many professional-level supplement lines.
Selenium: Selenium is an antioxidant mineral responsible for tissue elasticity. It also acts to prevent cell damage by free radicals and is will known to be correlated with a reduction of breast cancer risk. It may play an important role in preventing skin cancer, as it can protect the skin from damage from excessive ultraviolet light.
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