When it comes to giving skin a more radiant, healthy and youthful glow, what you put into your body is as important as what you put the skin itself. If you follow our blog, you know that vitamins, minerals and other nutrients help support skin health, but should you focus on getting these vitamins from food or take a special supplement?
Getting Vitamins from Food is Best
Skin health is improved by improving overall wellness, not just taking specific vitamins. Most experts agree that eating a balanced diet high in fruits, vegetables and lean protein is the only way to make sure your body is getting all of the nutrients it needs. Vitamin supplements should be used, as the name suggests, to supplement your diet, not as a replacement for food. You cannot expect to eat an unhealthy diet and then use vitamin supplements to compensate.
Eating whole food such as whole grains, fruits, vegetables and legumes provides more than just key vitamins to prevent aging. These foods contain a variety of micronutrients and dietary fiber your body needs. Fruits and vegetables also contain naturally occurring phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants which slow down oxidation, a natural process that leads to cell and tissue damage and signs of aging. Vitamins and nutrients from whole foods are also absorbed easier into the body than vitamins from supplements.
Do you even need to take vitamin supplements?
If you eat a healthy diet, you most likely will not need supplements. However, if you are following a healthy diet and are still deficient of key vitamins, a supplement might be helpful. There can be side effects to taking too much of any one vitamin so before you incorporate a vitamin supplement into your diet we recommend you speak with your physician.
What vitamins support healthy skin?
Also known as retinol, vitamin A is key for cell growth, and often used as a topical antiaging treatment. Half to 65% of the adult RDA for vitamin A is easily obtained simply by eating the recommended five servings of fruits and vegetables per day. Good food sources of retinoid vitamin A include eggs, whole milk, liver, fortified skim milk and cereals. Plant sources of vitamin A (from beta-carotene) include sweet potatoes, carrots, spinach, and apricots.
Also known as CoQ10, it acts as an antioxidant, which helps protect cells from damage. Food sources for Coenzyme Q10 are cold water fish (tuna, salmon, mackerel and sardines), vegetable oils and meats.
Vitamin C is an antioxidant that helps tissue grow and repair itself. Many people get enough vitamin C from their diets. All fruits and vegetables have some vitamin C. Some of the best sources are green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, cauliflower, leafy greens, sweet potatoes
Vitamin E helps the body regulate retinol levels, which is essential for healthy skin. Most people get enough vitamin E from food. You can find vitamin E in vegetable oils, eggs, nuts, seeds, olives, spinach, and asparagus.
Selenium is a mineral that may help protect the skin against sun damage and wrinkles. Good natural food sources of selenium include brazil nuts, walnuts, many fresh and saltwater fish (tuna, cod, red snapper, and herring) beef, poultry and grains.