You’re probably aware of the importance of a nutrient-dense diet. You consider your protein intake, pack your plate with colorful produce, and might take supplements to improve the health of your heart, brain, and other organs. How much thought, though, do you give to the nutrients you’re giving your skin? Your skin is your largest organ: which vitamins support it?
- Vitamin D: Available in supplement form, as a topical application, and in certain foods, vitamin D is actually best consumed through sun exposure. When skin absorbs sunlight, cholesterol converts to vitamin D, which is then transported through your liver and kidneys and throughout your body. It may even offer relief from psoriasis. Don’t go crazy, though: 10 minutes of sun a day is enough. In supplement form, go for 600 IU a day. Vitamin D-rich foods include yogurt, salmon, tuna, and fortified foods like cereals and orange juice.
- Vitamin C: Containing antioxidant properties, C protects from free radicals and helps fight cancer. It also helps your body produce collagen, which is why it’s found in many skincare products. 1000 mg per day is recommended, and you can also get vitamin C from citrus fruits, strawberries, broccoli, and spinach.
- Vitamin A: Vitamin A is an antioxidant that helps prevent sun damage. It promotes the healing of cuts and scrapes and helps the oil glands around your hair follicles work. With a deficit of vitamin A, skin may become dry, itchy, or bumpy. For supplements, 700 mcg is recommended for women, and 900 mcg for men. For dietary vitamin A, eat salmon, green leafy vegetables, orange or yellow fruits and vegetables, dairy products, and fortified cereals.
- Vitamin K: Essential for blood clotting, vitamin K also helps conditions like stretch marks, spider veins, scars, dark spots, and dark circles under the eyes. It can be applied topically and is found in foods like leafy greens and green beans.
- Vitamin E: An antioxidant, E protects your skin from sun damage. When applied to the skin, it protects you by absorbing UV light from the sun. Adults require about 15 mg of vitamin E each day, and it’s found in nuts and seeds or take a multivitamin. The most effective topical treatments with vitamin E also contain vitamin C.
- Additional Nutrients: Healthy fats from nuts, seeds, avocado, and fish help your skin remain firm and flexible. Protein helps protect against free radicals and boosts your collagen, zinc protects against injury and UV damage, and selenium is linked to decreased skin cancer risk.
If you’re looking for the best care and most up-to-date cosmetic treatments, trust Swinyer-Woseth Dermatology for superior care. With over 30 years of experience providing dermatological services in Salt Lake City, we provide a variety of services, from cosmetic skincare to treatment for skin cancer. Our team is here to provide you the care you need in a comfortable, professional atmosphere. For more information, contact us through our website or call 801.682.4715 today.