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Skin Care Vitamin

Skin care vitamins are numerous and are absolutely essential for a healthy blemish free skin. Vitamin A, Vitamin B, Vitamin C and Vitamin E, when taken internally will protect and repair (damaged) skin and prevent acne.

Free radicals present naturally in the human body have a negative effect on skin. Vitamin A is a powerful antioxidant that neutralizes these free radicals and protects skin tissue from further damage. Vitamin A also prevents wrinkles and skin infections and is essential for the repair of damaged tissue.

Overproduction of sebum in the sebaceous glands of our skin leads to clogged skin pores which in turn cause pimples. Vitamin A reduces sebum production and so prevents acne. Sweet potatoes, apricots and carrots contain carotene which our bodies convert into Vitamin A. Make sure that your daily diet also contains Liver, Broccoli and egg yolks as they have a very high Vitamin A content.  If you are taking Vitamin A supplements, make sure that they do not exceed 900 RAE (for men) or 700 RAE (for women).

Nicotinamide is a derivative of Vitamin B3 (niacin) and allows the epidermis to absorb and retain moisture, thus reducing and preventing wrinkles. Vitamin B is an essential skin care vitamin as it boosts the immune system, prevents acne and improves blood circulation. It also regulates your antibody production and metabolic rate. Foods like chicken, tuna, asparagus and black beans are high in Vitamin B and should be included in your diet.

Vitamin C boosts collagen production which keeps your skin toned and prevents sagging. Including Vitamin C in your daily diet will therefore ensure firm skin that is free of lines and wrinkles. Citrus fruits like lemons, oranges and sweet limes are excellent sources of Vitamin C. Broccoli, green peppers and cabbage are also high in Vitamin C and should be consumed  (preferably raw, as a salad) daily for blemish free skin.   Since vitamin C is unstable and oxidizes easily it is better to skip cheap cosmetics that boast of this skin vitamin. These creams are potentially harmful as the oxidation process generally produces free radicals that damage the skin.

Vitamin E is one of the most vital of the skin care vitamins as it is a powerful antioxidant that also has anti-inflammatory effects. Applying vitamin E oil to your skin regularly will protect it from sun damage and prevent age spots. Vitamin E reduces water loss from the epidermis and thus improves skin moisturizing. Having a diet that is rich in Vitamin E will ensure softer smoother skin. Almonds, asparagus, and avocados are rich in Vitamin E. The oil of Vitamin E is also very effective on skin. Vitamin E oil is safe for humans and is topically applied over the skin. They delay the process of aging and thereby reduce premature wrinkles, especially on the face. Benefits of vitamin E oil include rejuvenation and increased growth of new cells on the skin. Vitamin E oil is helpful for dry skin.

How to Repair Damaged Skin on Face

Damaged skin can be caused due to internal or external factors. Sun damage or damage to skin due to excessive exposure to the sun is one of the common causes that damage skin. Sun damage can accelerate skin ageing. It is important to diagnose the cause of skin damage to render appropriate remedies. Mild to moderate conditions can be treated with home remedies while extreme conditions require medical intervention. Some popular home remedies that can help repair damaged skin on the face are:
  • Exfoliate the skin regularly to minimize the damage caused due to Ultra Violet rays. Natural scrubs such as sugar granules, almond scrubs and oatmeal help exfoliate the skin. This helps improve the texture of the skin and remove rough and dead skin cells.
  • Maintain a balanced diet that includes healthy food choices. Include fresh and raw vegetables, fruits and nuts in moderation to ensure a nutritious diet. Foods rich in Vitamin C and Vitamin E particularly help maintain ideal skin health. Avoid smoking, intake of alcohol and carbonated beverages. Smoking and alcohol intake directly impact the health of the skin.
  • Exercise regularly. Physical activity increases blood circulation and helps distribute nutrients and oxygen to the skin. Sweating also helps release dirt and grime from skin. It will help give the skin a natural glow.

How to Repair Damaged Skin from Acne

Acne is a common skin problem among teenagers as well as adults. Acne can be caused due to skin conditions, dietary changes, hormonal fluctuations, level of skin care and weather conditions. Some common ways to address acne with home remedies include:


  • Avoid deep fried foods, salty foods, sugary foods, fast foods and processed foods. Avoid intake of carbonated and caffeinated beverages. Switch to whole grains, colored fruits and leafy green vegetables. Fish is also good for skin. Herbal tea, fruit and vegetable juices are ideal drinks that complement a healthy and nutritious diet.
  • Consider increased intake of Vitamin A and Zinc enriched foods. Such foods include: citrus fruits, carrots, tomatoes, pumpkin and yellow squash. Zinc is considered as an antibacterial agent and a diet low in zinc can cause acne. Non vegetarian foods high in zinc are: oysters, veal liver, lamb, and low fat roast beef. Vegetarian foods that are high in zinc include wheat germ, peanuts and pumpkin, squash, and watermelon seeds.

Skin Repair Vitamins

Studies suggest that skin responds to certain vitamins, antioxidants and minerals that nourish and replenish the skin. Vitamin A, C and E are perhaps the most important Vitamins that help maintain the skin, prevent damage and help repair from damage. Nutrients such as silica, zinc, omega-3 fatty acids and selenium also help repair skin damage and replenish the skin. The key skin care and repair benefits from vitamins are:
  • Vitamin A: helps repair and maintain the heath of the skin. Vitamin A also regulates sebum production and helps keep the skin moisturized. Deficiency of this vitamin may cause dry, flaky skin texture, acne and other skin aliments. Natural food sources are the best way to enjoy the health benefits of Vitamin A as compared to supplements. Natural food sources high in Vitamin A content are: spinach, sweet potatoes, kale, apricots, carrots, collard greens, dandelion, chili peppers, bananas and organ meats. A banana mask is a simple and easy home remedy to treat the skin with Vitamin A topically. Apply mashed banana all over the face, allow it to dry and rinse with lukewarm water.
  • Vitamin C: helps reduce damages caused to skin due to exposure to sun or pollution. Vitamin C naturally exfoliates, softens and cleanses the skin. Exposure to sun or extreme weather conditions can damage the skin causing wrinkles and other signs of premature ageing. Vitamin C in combination with Vitamin E is a good way to care for the skin and prevent skin damage. Natural food sources high in Vitamin C are: citrus fruits, broccoli, Brussels sprouts, turnips, collard greens, tomatoes, green and red bell peppers, kale and guava. Lemon juice is an ideal topical application that can be mixed with a wide variety of natural scrubs to exfoliate and cleanse the skin.
  • Vitamin E: is considered as a powerful antioxidant that reduces the impact of possible damage to skin. Vitamin E lubricates the cell membranes and promotes cell regeneration. Vitamin E in combination with Vitamin A can also prevent certain type of skin cancers. Natural food sources containing Vitamin E are: sunflower seeds, cabbage, tomatoes, prunes, peaches, spinach, almonds, safflower and sunflower oils, wheat germ oil avocados and asparagus. Mashed avocados applied on the skin as a mask is an ideal Vitamin E home remedy. The mask should be allowed to dry and rinsed with lukewarm water for beneficial results.
Submitted on January 16, 2014