Seven vitamins for skin health

By Dr Raya Grishina-Gunn

  • Vitamin A: important for vision, skin health and immune function
  • The best source is carrots; 100 g provides 93% Recommended daily allowance (RDA) for an adult.
  • Vitamin C: Vital for tissue repair and a strong antioxidant.

One cup of tomatoes provides the RDA

Also citrus fruits and green vegetables.

  • Vitamin D: is a sex hormone and not a true vitamin; It is difficult to consume.

RDA in the diet. We can get it from the sun: 20-30 minutes daily. Make sure to wear sunscreen and avoid the sun between 9 am and 5 pm in the summer months.

Oral supplementation is advisable.

  • Vitamin E: fat soluble antioxidant that protects cells from damage.

RDA can be achieved with 1/4 raw avocado, or olive oil. It can also be found in nuts and seeds.

  • B vitamins: Very important for skin and nervous system health. They are found in whole grains, nuts, avocados and green vegetables.
  • Trace minerals: Some metals and electrolytes important for skin enzymes.

Supplementation may be useful, but most can be found in colourful fruits and vegetables.

  • Antioxidants: Help protect skin from oxidative damage, and help reverse sun damage and signs of aging.

ideally anti-oxidants should be consumed in food. The best sources are: berries, fruits and brightly coloured vegetables.

Speak to your skin doctor about the best diet for your skin.


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