How does one effectively take care of their skin? You should think of the skin as a holistic being. In essence, you need to feed it good nutrition and protect it. The basic vitamins that are essential for healthy skin are: Vitamins, A, D, E, C, and B and the minerals Calcium, Copper and Iron.
Vitamin A is needed by your skin to keep its elasticity. If you do not have enough of this vitamin your hair will be dry and your skin will be rough. Some great sources of vitamin A are: fish oils, butter, and animal liver. Vitamin A brightens the skin and gives it a "hallow". Vitamin B forms the basis of the skin, nail and hair cells. If you have inadequate amounts of this vital vitamin you will have dermatitis and sometimes even hair loss. You can find this vitamin in bananas, eggs, oatmeal and rice (brown rice is the best!).
Creams made with Vitamin B give you an instant glow while hydrating cells and increasing skin tone. Niacin, a specific B vitamin, helps skin retain moisture and makes the skin appear smooth and taught due to its anti-inflammatory properties.
Vitamin D helps heal the skin. It is produced when skin is exposed to ultraviolet sunlight, and also natural food sources like cod liver oil which is called vitamin D3 or calciferol. I know what you are thinking, "isn’t sun exposure unhealthy for the skin?", well yes but sun in moderation (15-20 minutes) in non-peak hours (12PM-3PM) is fine as long as you wear a non-synthetic sunscreen like titanium dioxide. Also remember that you can take it in supplement form as well.
Vitamin E is widely recognized for its ability to retain moisture in the skin. Vitamin E is found in a number of greens (mustard greens, turnip greens, spinach, collard greens, and kale), sunflower seeds and almonds.
Vitamin C is an effective antioxidant which protects the skin from UV damage and supports the synthesis of collagen. You can obtain vitamin c from fruits and vegetables.
The minerals needed for healthy skin such as calcium can be found in yogurt (preferably plain) cheese and milk. Calcium is extremely powerful in the skin rejuvenation process.
Copper which you can find in cashews, soybeans and even barley can form elastin when used in concert with zinc and vitamin c. Copper helps regulate the function of lysyl oxidase, an enzyme needed for the creation of collagen in the skin. Many topical creams designed to firm and restore the skin’s elasticity now contain copper peptides as an active ingredient.
Iron is readily found in bran, sesame seeds, sardines in tomato sauces, dried apricots, grilled steaks and tuna in oil. When you take it in vitamin form or a natural source remember to take a vitamin c supplement which will help the iron absorb. Iron can tone and nurture skin by removing carbon dioxide and delivering oxygen to every cell of the body. Iron benefits the body by protecting cells from oxidative damage and helps in the formation of collagen
Lastly, drink plenty of water. A recommended amount is the amount of ounces calculated when you divide your current weight.
Remember to watch your intake of all vitamins and minerals because at certain levels they can be toxic and as usual always consult your doctor before taking any supplement or beginning any new regimen.
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