Beautiful, healthy skin is a top priority for most. People spend tons of money on creams, procedures and medications to have nice, smooth skin. Below are three, relatively, cheap, but essential nutrients that are important for attaining and maintaining healthy skin.
- Vitamin A is important for vision, and for the reproduction, growth and maintenance of healthy skin. It is also used to fight acne and psoriasis. You can find vitamin A in foods like eggs, cream, butter, kidney and liver. Carrots, kale, mango and papaya are also great sources of beta-carotene, which is a vitamin A precursor.
The National Institutes of Health recommends a daily intake of 900mcg and 700mcg for men and women respectively, ages 19 and up.
- Vitamin C is crucial for wound healing and the maintenance of connective tissue, which gives our skin structure and balance. People deficient in this vitamin often present with bleeding gums, fragile blood vessels, swollen joints and anemia. Vitamin C is also an antioxidant, which can help to rid the body of harmful toxins and waste. Vitamin C is found in oranges, red peppers, cooked broccoli, strawberries, cabbage and tomatoes.
The daily recommended value for Vitamin C is 90mg for men and 75mg for women ages 19 and up.
- Omega 3 fatty acids help reduce inflammation of the skin from the sun, wounds and etc. They are also associated with a reduced risk of developing heart disease and other cardiovascular complications. These fatty acids also reduce the symptoms associated with rheumatoid arthritis and other inflammatory processes associated with joint pain.
You can find omega 3 in plants and fish oil. It is recommended that people consume two meals containing per week.
Source: ods.od.nih.gov
