Essential Vitamins for Healthy Skin

Vitamins regulate the body’s processes and contribute to its resistance to disease. Vitamins are divided into two major groups, according to whether they are soluble in water or in fat:

·         The fat-soluble vitamins are A, D, E and K.

·         The water-soluble vitamins are B and C.

The vitamins most important to the condition of the skin are vitamins A, B², B³ and C.

Vitamin A: insufficient vitamin A in the diet leads to hyperkeratinisation (production of too much keratin). This causes blockage in the skin tissue. The skin becomes rough and dry, and eye disorders such as sties may occur.

Food source: vitamin A is found in red, yellow and green vegetables, and in egg yolks, butter and cheese.

Vitamin B²: Vitamin B² (also called Riboflavin) helps break down other foodstuffs, releasing energy needed by cells to function efficiently. A deficiency of Vitamin B² causes the skin at the corners of the mouth to crack.

Food Source: This vitamin is found in brewer’s yeast, milk products, leafy vegetables, liver and whole grains.

Vitamin B³ : Vitamin B³ (also called Niacin) has the same function as Vitamin B2, but is also vital in the maintenance of the tissues of the skin.

Food Source: This is found in meat, brewer’s yeast, nuts, and seeds.

Vitamin C: Vitamin C (also called Ascorbic Acid) maintains healthy skin. A lack of vitamin C causes the capillaries to become fragile, and hemorrhages of the skin, such as bruising, may occur. Severe deficiency results in Scurvy.

Food Source: Vitamin C is found in fruits and vegetables.