The Best Vitamins to Eat for Healthy Skin

LIVESTRONG.COM

The vitamins that support healthy skin should all be present in a good diet, reports the U.S. Department of Agriculture (USDA), but most Americans don't get enough of them regularly. Vitamins A, C and E, all intrinsic to well-functioning skin, are deficient nutrients in many adult diets. The American Academy of Dermatology advises daily consumption of foods that contain these nutrients, such as fruits and vegetables, for their antioxidant protection. A diet rich in skin-friendly vitamins will help ward off the wrinkles associated with environmental damage, to keep your skin looking robust.

Vitamin A for Skin and Eye Membranes
Vitamin A supports mucous membranes that keep your skin and eye tissue pliable and protective. The Food and Drug Administration (FDA) determines that you need 5,000 international units (IU) of vitamin A per day. Get 20 percent or more of that total by eating a 1-cup serving of carrots, spinach, kale, mango, papaya or apricots. Vegetable soup is high in vitamin A from a variety of sources, and some types of oatmeal are enriched with substantial vitamin A. Additional foods with 20 percent of more of your daily value (DV), or requirement, of vitamin A include enriched milk and cheese. The Mayo Clinic counsels you to add these foods to a good diet judiciously, however, by choosing low-fat varieties. High fat and cholesterol diets are thought to have adverse effects on skin appearance.

Vitamin C for Collagen Synthesis
Collagen production and healthy skin tissue are supported by dietary vitamin C. The FDA sets the daily value at 60mg, which is easy to achieve if you include a variety of fruits and vegetables in your diet. For fruits with 25 percent DV or more per 1-cup serving, choose kiwi, oranges, grapefruit, strawberries, cantaloupe and tomatoes. Veggies full of vitamin C include cabbage, cauliflower, broccoli, Brussels sprouts and potatoes. Peppers are strong contributors to healthy skin, with red (ripened) peppers having a higher vitamin C content than green. These vegetables all have 25 percent DV or more of antioxidant vitamin C.

Vitamin E for Skin and Eye Maintenance
Vitamin E protects skin cells and eyes from damage and deterioration. The recommended FDA daily value of 30 IU can be incorporated into a diet from high-nutrient foods and frequently consumed foods with moderate vitamin E content. Get it all in one dose from a single tablespoon of wheat germ oil, which provides 100 percent DV. A serving of almonds (1 oz.) is a strong promoter of healthy skin, with 40 percent DV of vitamin E. Sunflower seed kernels and hazelnuts also add high E content to your diet. Foods that have 15 percent DV or less, but that you can eat often, include peanut butter, spinach and corn oil.

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The Best Vitamins to Eat for Healthy Skin courtesy of LIVESTRONG.COM