itamin B Complex:
V All B vitamins help improve skin health. Biotin enhances the quality of skin, nail and hair cells. Skin dermatitis leading to itchy or scaly skin, hair loss are seen in case of biotin deficiency. B vitamins keep the skin well hydrated and improve its tone and texture. Niacin carries anti inflammatory properties and works great for dry, irritated skin. Blotchy tone of your skin can be improved with the help of these vitamins. By preventing hair loss, they offer strong hair. These vitamins help in the formation of hemoglobin and red blood cells which is an essential factor of healthy skin. Foods rich in B vitamins include fish, poultry, eggs, liver, avocados, bananas, green beans, spinach, carrot, whole grains, meat, milk, dark green leafy vegetables, nuts, legumes, cheese, egg yolk, mushrooms, etc.
Vitamin C: All citrus fruits like oranges, sweet lime, grapefruit, black current, lemon, guava, melons, red berries and certain vegetables like broccoli, Brussel's sprouts, tomatoes, spinach provide vitamin C which strengthens your immune system and hence are considered as good foods for skin repair. The antioxidants in these foods help cancel the effects of free radicals on the skin. They thus offer you healthy skin and hair.
Vitamin E: Vegetable oils, nuts, seeds, olives, spinach, asparagus, broccoli, pumpkin, sweet potato, salmon, walnuts, olive oil, flaxseed oil, cranberries, raspberries, peach, guava, nuts and pomegranate are rich in vitamin E. Along with vitamin C, it helps reduce the effects of free radicals on the body, especially on collagen and elastin, the fibers responsible for skin structure. Impaired functioning of these fibers results in wrinkles and other signs of aging. The vitamin reduces the risk of skin cancer. It is necessary for strong and shining hair.
Vitamin K: This vitamin helps reduce dark circles under eyes and helps repair bruises. Along with other vitamins, it promotes smooth and supple skin. Oats, olive oil, avocado, kiwi, broccoli, Brussels sprouts, cabbage, cauliflower, celery, parsley, Swiss chard, spinach, kale provide vitamin K. Leaf through another article for more information.
Minerals: Minerals like zinc, copper and selenium are essential for good skin. They help prevent cancer, protect the skin from sun damage, help develop elastin, help reduce roughness, discoloration, fine lines and wrinkling. Whole-grain cereals, seafood, garlic, and eggs contain selenium. Calf's liver, crimini mushrooms, turnip greens, molasses, chard, spinach, sesame seeds, mustard greens, kale, summer squash, asparagus, eggplant, peppermint, tomatoes, sunflower seeds, ginger, green beans, potato, tempeh and cashews are copper rich foods. Various fruits, whole grains, potatoes, meats, shellfish, oyster contain zinc. Foods that improve your immune system are considered as good foods for skin health.
Water: Last but not the least is water. Water keeps your skin hydrated. It helps remove toxins from the body. It promotes normal functioning of cells and systems in the body. You should drink plenty of water (7-8 glasses) throughout the day if you want healthy skin.
