Vitamins for Natural Clear Skin

by A Skin Care Friend

The foundation of natural clear skin is firstly achieved through the foods we eat. We need to ensure we are consuming specific vitamins that are essential for the overall well being of our skin. Without this, creams, lotions and other topical skin treatments are limited in how they can help. So here is a list of the most important vitamins for your skin.

Vitamin A
Vitamin A is one of the most important of all vitamins for clear skin. It is needed to maintain and repair epithelial skin tissue. Even the slightest deficiency can result in a dry flaky appearance. Vitamin A is also a powerful antioxidant that protects outer skin cells from free radicals in air pollution. One study found that vitamin A was especially potent at protecting the lungs and skin from the damaging effects of smoking and second hand smoke. Smokers who had consumed the most vitamin A in the diets were also less likely to develop lung cancer than smokers who consumed the least amount of this vitamin.

Great food sources of vitamin A are carrots, kale, spinach, papayas, mangoes and egg yolks.

Vitamin C
Just like vitamin A, vitamin C is also a potent antioxidant that protects skin from air pollution and smoke. In addition vitamin C also helps counteract damage as a result of free radicals delivered by UV light exposure. The difference between these two vitamins is that vitamin C protects collagen and elastin and vitamin A protects epithelial tissue. Together these two vitamins are a super team for skin protection.

Great food sources of vitamin C are citrus fruits, papayas, mangoes, kiwis, tomatoes and dark leafy greens like kale and spinach

Vitamin E
Vitamin is also a potent antioxidant that protects skin cells from the damaging effects of sun exposure. Research published by the AAD found that 400 units of vitamin E a day reduced skin damage inflicted by the sun and as a result also reduced the chances of skin cancer developing.

Topical treatments which contain high quality vitamin E are also helpful to clear skin naturally. Topical vitamin E helps to keep the skin younger and smoother and also helps with dry flaky skin.

Great food sources of vitamin E include blackberries, kiwis, mangoes and papayas.

Go for the Juice
A great way to get an abundance of skin healthy vitamins in your diet is through home made juicer recipes. Blackberry juice is especially effective for the skin. It is a great source of vitamins A, C and E. Kiwi, mango or papaya juices are also great.

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