Most people experience some kind of skin woe at some stage in their lives. Whether it be acne as a teenager (or adult), skin that always appears dry, no matter how much moisturiser you slather on, or simply skin that looks dull and lacklustre. Skin conditions like acne, eczema or psoriasis require certain types of treatments for symptoms to improve. But taking steps to look after your skin can improve its overall health, which may help if you have a particular skin condition, while keeping your skin looking radiant. Here are five essential vitamins that help to keep the skin healthy:
Vitamin A is also known as retinol. It keeps the skin and lining of some parts of the body, such as the nose, healthy.
Good sources of vitamin A include cheese, eggs, oily fish, milk and yoghurt, liver and fortified low-fat spreads.
The UK Department of Health advises men to get 0.7mg of vitamin A per day and women to get 0.6mg.
Vitamin B2, or riboflavin, helps keep the skin, eyes and nervous system healthy. It can be found in milk, eggs, rice and fortified breakfast cereals.
Men are advised to get 1.3mg of vitamin B2 per day, while women are recommended to get 1.1mg.
Vitamin B3, otherwise known as niacin, keeps both the nervous system and skin healthy. It can be found in meat, fish, wheat flour, eggs and milk.
Men need 16.5mg of vitamin B3 per day, while women need 13.2mg per day.
Vitamin C helps to protect cells and keep them healthy, while maintaining healthy skin, blood vessels, bones and cartilage.
It is found in oranges, red and green peppers, strawberries, blackcurrants, broccoli, sprouts and potatoes.
Both men and women are advised to get 40mg of vitamin C per day.
Vitamin E helps maintain healthy skin and eyes and strengthens the immune system.
It can be found in plant oils, such as soya, corn and olive oil, nuts and seeds, and wheatgerm.
Men are advised to get 4mg of vitamin E per day, while women need 3mg per day.
The NHS advises that most people should be able to get all the vitamins they need by eating a healthy, balanced diet.
However, if you don’t get enough of a particular vitamin in your diet or are deficient in a certain vitamin, you may wish to take supplements.
If you do take supplements, don’t take too much, as it may be harmful, warns the NHS. It may be best to speak to your GP first.