Which Vitamins Are Good For The Skin?

Vitamins A, B, C, D, E, Zinc, Selenium and Copper all aid the skin in different ways. It is often difficult to get the amount of each vitamin our skin needs to look healthy, so we would be smart to take vitamin supplements to achieve that healthy, natural glow. Below are a list of skin problems you may be experiencing, the recommended daily intake of each of vitamin and mineral your skin needs to look its best, and what foods you can find them in. Also, a list of which vitamins are good for the skin problem you may be experiencing.

Vitamin A - Recommended Dose is 5, 000 iu for men, 4,000 iu for women, 6.000 to 8,000 iu for children, pregnant and lactating women. Vitamin A helps heal dry, flaking skin, redness, thick or rough skin, and night blindness.

Vitamin A repairs and maintains skin tissue. Some foods rich in Vitamin A are: egg yolks, oysters, non-fat milk and foods rich in Beta Carotene. Beta Carotene coverts into vitamin A. Some of these foods are: papaya, watermelon, tomatoes, broccoli, carrots, sweet potatoes and spinach.

It is important not to overdose in Vitamin A or any vitamin. Some signs of overdose are: Bladder and kidney infections, severe headache, peeling skin, nausea, vomiting, tired and listless, hair loss, ulceration in eyes, fractures, defective enamel formation, haemorrhage and an increase in the risk of cancer.

Vitamin B Complex Blend will aid in the healing of itchy skin, dermatitis, inflammation, dry skin and cutaneous lesions that won't heal. Vitamin B converts carbohydrates to fuel (glucose). It is critical for producing energy in the cells. If you eat a lot of processed grains and you suffer from dermatitis, itchy skin or even hair loss, you could be deficient in vitamin B1 and B2. B Complex vitamins work together to help metabolize fats and proteins. The B Complex vitamins are made up of B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin). If you have cutaneous lesions on your skin that just won't heal, you may be lacking in vitamin B12. If your skin is dry or inflamed you may be lacking in B3, niacin.

Some foods containing vitamin B are: poultry, fish, red meat, eggs, peanut butter, whole grain cereals, molasses, nuts, liver and brewers yeast.

VITAMIN C - the recommended daily dose for children is 30-80 mg., adults, 75 mg., pregnant women, 100 mg. and lactating women, 150 mg.

If you have a dull complexion, droopy skin you may be lacking vitamin C. You should be getting a minimum of 75 mg. of vitamin C daily, but a good recommended dose for an adult is 200 to 400 mg. per day. If you feel a cold coming on 1000 mg. a day will boost your immune system. Some people can only tolerate 600 mg. to 1000 mg. and others can take up 25,000 mg. daily. Signs that you have taken too much would be: Gastrointestinal complaints, nausea, diarrhea, and abdominal cramps that will disappear when the dose is reduced.

Some foods that contain vitamin C are citrus fruits, juices, strawberries, broccoli, tomatoes, cantalope, sweet peppers, spinach, cauliflower, guava and cabbage.

Vitamin E - Daily recommended dose is 10 mg. for men and 15 mg. for women. Vitamin E aids in our fight against wrinkles and sagging skin. It also slows down the aging of skin cells by reducing the production of collagenase. Collagenase causes skin to wrinkle and sag. Vitamin E reduces the risk of skin cancer and harmful effects of the sun. Too much sun can deplete vitamin E from the skin.

Signs of a vitamin E deficiency are: Toxemia, miscarriage, sterility in males, stunted growth and degeneration of renal tubular cells and muscle cells.

Signs of overdose, (eg. 1000 mg.) can cause blood to clot which could cause haemorrhage, menstrual cramps, swollen joints poor circulation, thickness in ligaments in the hand and hot flashes. If you are taking inorganic iron supplements the vitamin E might be destroyed.

Some foods that contain Vitamin E are: Salmon, legumes, almonds, vegetable, olive and sesame oils, milk, fish, eggs, wheat, corn, leafy vegetables, sunflower seeds, extra lean meat, almonds, asparagus, beef, spinach, celery, avacado, apples, seafood and carrots.

Selenium - Selenium is a mineral that helps prevent early aging of the skin. The recommended daily dose for adults is 55 micrograms for females and 70 micrograms for males. Pregnant women should take 65 micrograms and breastfeeding women - 75 micrograms.

Selenium fights against free radicals which contribute to aging skin. It is an anti-oxidant mineral which prevents the damaging effects of ultra violet life. If the selenium levels in your blood are low, you are at risk for developing skin cancer.

Some foods that contain selenium are: Wheat germ, sesame seeds, seafood, garlic, eggs, whole grains, brazil nuts and tuna. Brazil nuts have a very high level of selenium so it is important not to eat too many at once.

Zinc- The recommended dose for men 19 and over is 11 mg., for women - 8 mg., pregnant, women - 11 mg. And lactating women 12 mg. Lack of zinc in your system could result in sagging skin and acne. Zinc helps maintain collagen and elastin which keeps your skin firm. It links with amino acids that are needed for the formation of collagen which aids in the healing of cuts and wounds. If you have a deficiency it can cause acne.

Some foods that contain zinc are: Turkey, mushrooms, poultry, pork, seafood, oysters, and lean meat.

Copper- The recommended daily dose for copper is: 900 micrograms for adults, 1000 micrograms, 1000 micrograms/ pregnancy, 1300 micrograms/nursing, 890 micrograms -14-18 yrs.700 micrograms - 9 - 13 yrs., 440 micrograms - 4 - 8 yrs., 340 micrograms - 1 - 3 yrs. 220 micrograms - 7 - 12 mths., 200 micrograms - 0 - 6 mths.

Copper aids the body in preventing wrinkles by producing melanin and elastin which keeps your skin tight, and, like elastic, helps your skin bounce back to its original shape after it has been stretched.

Some foods that contain copper are: Tofu, cherries, prunes, barley, sweet potatoes, meat, fish,poultry, lima beans, whole wheat pita and mushrooms. If you are eating a healthy diet you should be getting enough copper.

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