Proper care of the skin right from the youth goes a long way in keeping your skin soft, supple, and beautiful and also in preventing premature ageing, sagging and wrinkling of the skin. Certain vitamins play a great role in keeping your skin healthy and firm and preventing skin dryness. Here is a list that will come in handy for essential dry skin care and protection from the vagaries of nature.
Vitamins For Dry Skin
Absolutely essential for eye health, vitamin A is also an essential vitamin for optimum skin health. Lack of adequate vitamin A in your diet can lead to dry and flaky skin and a dull complexion.
Including fruits and vegetables that are rich in Vitamin A like carrots, sweet potatoes, cayenne pepper, lettuce, papayas, mangoes, cantaloupe etc. can help the skin remain supple and full of moisture. Vitamin A supplements too can help in case of faulty diet and restrictions in diet.
B Complex Vitamins
B vitamins are essential ingredients that can help in maintaining the skin elasticity and tone of the skin. Elasticity of the skin helps in preventing wrinkles and stretch marks on the skin. Biotin is a B vitamin that is water-soluble is essential for cell growth and also for the health of skin and hair. Rich sources of biotin include raw egg yolk, peanuts, Swiss chard etc.
Another B vitamin, Niacin helps in attaining an even skin tone and prevents skin inflammations. The skin takes on a glowing and youthful appearance with the right amount of this B vitamin. Niacin can also be ingested into the body for improving the elasticity of the skin and general appearance. Foods that are rich in niacin are potatoes, oats, bran, barley, bananas, lentil, turkey, tuna etc.
B vitamins also help in increasing the blood cells in the body. This will directly support skin color and overall skin health due to increased circulation of blood throughout the body. Vitamin B 3, which is found abundantly in the liver of beef and meat products, is a vasodilator that surges more blood into the body and supports good circulation by opening the arteries. Blood cell production is also supported by other B vitamins like vitamin B 6 and B 12, which are found in bananas, oily fish, dairy products, peanuts etc.
Praised for its antioxidant and immune boosting properties, vitamin E is also very skin friendly and helps in preventing as well as protecting the skin from damage like scarring, stretch marks, wrinkling, premature ageing and skin dryness. Foods that are abundant in vitamin E are almonds, nuts, seeds of pumpkin, olive oil etc. The antioxidant properties of vitamin E also come of help in reducing skin damage due to free radicals and also in preventing skin damage. As an overdose of vitamin E can be toxic to the body, it is recommended to consult a physician before taking it regularly. Vitamin E oil can be used for massaging on the skin to remove dryness and flakiness of the skin.
Another immune boosting and antioxidant rich vitamin, Vitamin C is a natural sun protection cream for the skin as it can ward off the ill effects of ultra violet radiation on the skin. Exposure to sun is one of the main causes for skin dryness. Ingesting this vitamin into the skin can help in the reversal of cell damage caused due to sun exposure and pollution and also prevent and treat premature ageing of the skin. Vitamin C also plays a great role in maintaining skin elasticity as they support the production of collagen, which is a protein that helps in keeping the skin supple and soft. Collagen injections are a favored treatment method for quick removal of wrinkles on the skin. Sources of vitamin C are citrus fruits, broccoli, dark green vegetables, orange juice etc. Citrus fruits can also be applied topically on the skin for maximum benefits.
Researchers have found that Vitamin K is a strong treatment regime against PXE or Pseudoxanthoma Elasticum, which is an inherited skin condition that causes excessive wrinkling of the skin and hence skin dryness. However, it may not be effective against wrinkling of the skin caused due to ageing and loss of elasticity. Vitamin K deficiency can be rectified through diet. Vitamin K rich foods are turnips, broccoli, kale, Brussels sprouts, scallions, sauerkraut etc.
Omega 3 Fatty Acids
Omega 3 fatty acids have a plethora of health benefits including skin as well as heart benefits. Dry, scaly and dull skin can be revived through the use of supplements of omega 3 fatty acids of through the intake of oily fish that are rich in essential fatty acids. Eicosapentaenoic acid or EPA is a very essential fatty acid that benefits the health of skin as well as hair. It helps in regulating the production of oil in the skin. EPA prevents collagen damage by stopping the release of certain enzymes that cause wrinkles and sagging of the skin.
The antioxidant nature of omega 3 fatty acids are also essential for preventing and repairing the skin from free radical damage caused due to exposure to environmental pollution and UV rays. Research is underway in finding out the role of omega three fatty acids in preventing and treating certain types of skin cancer as well. Skin conditions like rosacea, eczema, psoriasis etc., which arise due to loss of pH balance of the skin, can be relieved through the intake of omega 3 supplements and also through external application of ointments and creams containing omega 3 fatty acids.
Skin Friendly Antioxidants
Polyphenols, ellagic acid, alpha lipoic acid, proanthocyanidins, glutathione etc. are a host of antioxidants that have supreme benefits for the skin. These antioxidants are known to help combat skin cancer through boosting the immunity of the body. They are also integral in the production of collagen and elastin, which keep the skin skin soft and supple and prevent wrinkling, dryness and sagging of the skin. Foods such as green tea, apples, cocoa, pomegranate, strawberries, black tea etc. are rich in these antioxidants that protect not only your skin, but also the entire body from a host of life threatening diseases.