As well as being powerful antioxidants counteracting the aging effects of free radicals, these vitamins all have specific effects that can help your skin look younger.
Vitamin A
- Essential for skin maintenance and repair. Dermal cells in the epidermis, or outer layer of skin, lose moisture as they move towards the surface. They become harder and flatter as levels of a protein called keratin become more concentrated. Vitamin A helps to control this concentration.
- A lack of vitamin A will result in a dry, flaky, rough complexion and pimples.
- Recommended daily allowance (RDA) is 800mcg.
- Over-consumption of supplements can be toxic. However, when eaten naturally as beta carotene in food, it is not toxic as the body regulates how much is converted to vitamin A.
Best food sources:
Liver, dairy foods, eggs, oily fish and brightly-coloured fruits and vegetables where it’s present as beta carotene, especially leafy greens and broccoli, carrots, sweet potatoes, apricots, cantaloupe melon, pumpkin and squash.
Vitamin C
- Powerful antiviral and antibacterial action.
- Boosts collagen production by converting the amino acid proline into hydroxyproline. Without vitamin C, skin would have no collagen.
- Boosts skin renewal and regrowth.
- Helps the body absorb vitamins and minerals. RDA is 1 – 2g.
Best food sources:
Citrus fruits, kiwi fruit, strawberries, guava, blackcurrants, sweet potatoes, peppers, leafy green veg, tomatoes.
Vitamin E
- Stimulates cell growth, skin healing and reduces inflammation.
- Works well with vitamin C, making it even more effective against free radicals.
- One study suggested that a combination of vitamins C and E might reduce skin reactions to sunburn (although any protection would be far less than from a sunscreen).
- RDA is 10mg.
Best food sources:
Wheatgerm and oil, nuts, sunflower seeds, vegetable oils, olives, avocados, blackberries, fish, shellfish, tomatoes, sweet potatoes, leafy green veg, whole grains.
Antioxidant minerals
Selenium
- Essential for the production of glutathione, the body’s free-radical scavenger.
- Works best when eaten with other foods containing vitamins A, C and E.
- There is no official RDA but nutrition experts agree we need a minimum of 70mg. In Britain, most people only average around 30mg.
Best food sources:
Brazil nuts, seaweed, lean meat, fish (including shellfish), cashews, walnuts, sunflower seeds, whole wheat bread and cereals, cheese, eggs.
Zinc
- Essential for the production of new, healthy epidermal growth.
- A lack of zinc causes poor skin healing and stretch marks.
- A deficiency is also associated with a wide variety of skin complaints, including acne and eczema. RDA is 15mg.
Best food sources:
Pecan nuts, pumpkin seeds, sardines, brown rice, cheese, lentils, rye.
Eating just four or five brazil nuts a day will give you all the selenium your body needs
