Did you know that vitamin deficiency goes hand in hand with skin dryness? Getting the right amount of essential vitamins is really important in achieving overall good health, while dry skin can be caused by the lack of such nutrients. Aside from external measures like topical creams, skin moisturizers or clinical treatments, there are other ways to treat and care for dry skin. One way is through an internal approach that targets healthy diet, proper hydration and vitamin supplements.
How Nutrients Play An Important Role
The circulatory system brings nourishment and moisture to the skin cells through the bloodstream to keep them plump and healthy. Some of these nutrients are carried by the blood to other body parts that send signals to oil glands which then produce sebum - the natural oils that normally get stripped away by the climate, environment, and harsh soaps.
Without these essential nutrients, a vitamin deficiency occurs and causes other bodily systems to malfunction. A good example is Vitamin A deficiency, wherein a person suffers from dry skin, hair, eyes and nails.
However, overdosing on certain vitamins can also be dangerous or ironically result to dry skin. This is why a certain balance of vitamins and minerals is optimal in order to achieve a healthy balance overall. Besides, these nutrients can only benefit you if they are combined synergistically and some can work only if another nutrient is present.
To ensure that you are getting enough, you must go to the main source, which are the following:
FOOD
A lot of dry skin problems come from the lack of proper nutrition that you should be getting from the food you eat. Eating junk food is the fastest way to starve your body of these nutrients and bring about a variety of different skin conditions. This is why it is very crucial to have a healthy and nutritious diet plan that meets your daily requirements.
WATER
A big bulk of the moisture in your skin cells is acquired from the water you drink. When a you become dehydrated, your body will automatically search for other sources of moisture within your body to aid in regular systemic functions. The skin is one of the first sources. This is the reason why drinking lots of water and fortified natural fresh fruit juices is important.
On the other hand, drinking too much caffeine and alcohol can make the skin dry. These drinks act as a diuretic that reroutes the water you drank from the bloodstream and down to the excretory system as urine. Also don’t forget that water and moisture readily leaves your body via your skin pores as sweat, thus it is advisable to keep track of how much water you drink a day – it’s just a good habit to have.
Vitamin Supplements
You won’t get sufficient nutritional supply from any diet alone. At one point, the food that you eat will not be able to provide you with the complete range of vitamins needed to get you through your day – this is when a multivitamin or food supplement plays an important role. Please take note that these supplements are not meant to replace your diet completely, rather they are there to enhance its effects.
The Benefits of Vitamins For Dry Skin And Why They Are Essential
There are several vitamins for dry or chapped skin skin that you can choose from. They come in the form of capsules, tablets or oil capsules.
Vitamin A
As one of the most important vitamins for dry skin, getting the right amount can help your skin become soft and silky. Foods rich in Vitamin A include carrots, sweet potato, fish liver oil, spinach, mango, papaya, apricots and a whole lot more.
However, when taken in large doses in the case of a supplement or medication (such as Accutane), Vitamin A can be dangerous and can make your skin drier, scaly and cracked. It can also be the reason for birth defects among pregnant women or for someone who is planning a pregnancy.
Beta Carotene
To avoid an overdose of Vitamin A, a good alternative is Beta Carotene which is mostly found in carrots, Goji berries, orange, yellow, dark green and red citrus fruits or veggies.
You can also get it from some food supplements.
It is a Carotenoid that the body can process and alter into a safer form of Vitamin A, even in bigger amounts. But, a problem might occur if you have a liver disorder that stops it from converting Beta-Carotene to Vitamin A. Another word of caution for smokers is not to take it in excess because it can turn their palms and soles to orange.
Vitamin B
Running short of B vitamins such as thiamine, riboflavin, biotin and pantothenic acid can make your skin dry. Foods rich in Vitamin B are whole cereals (oats, wheat, barley), vegetables (spinach, cabbage, lettuce, radish, cauliflower) and yeast. Biotin or Vitamin B7 is found in oats, raw egg white, soy and corn.
Vitamin B5, also known as pantothenic acid is responsible for breaking down fats and can be found in animal liver and chicken. Lastly, low-fat milk and dairy products are rich in Riboflavin that prevents dermatitis, chapped lips and cracked skin.
Vitamin E
Vitamin E aids in renewing the epidermis while protecting the body from free radicals. It prevents the skin from looking dull, dry and itchy. You can get it from olive oil and other organic vegetable oils, seeds, nuts and wheat germ.
It is also available as a food supplement but remember to buy only those that are made from natural ingredients. The only side-effect of Vitamin E that you have to watch out for is that it makes the blood thin. If you are on another medication with the same effect, it is best to avoid taking Vitamin E supplements.
Antioxidants
These molecules are in charge of cell reproduction that gives you young, moist and healthy skin. It also protects new skin from getting damaged by free radicals and environmental pollutants. Selenium is a potent antioxidant found in most cereals, nuts, legumes, seafood and animal products. It works hand in hand with Vitamin E as they improve the effectiveness of the another.
Other forms of antioxidants are Lutein, Alpha-lipoic acid, Lycopene, Vitamin C, A, E and Beta Carotene. Some green vegetables rich in antioxidants are Brussels sprouts, broccoli florets, raw spinach, blueberries, raisins and prunes.
Antioxidants also come in supplements.
You may want to try “Solgar Advanced”, a dry skin daily vitamin that has an antioxidant formula that tries to stop free radicals from spreading and prevent skin damage as a result.
Essential Fatty Acids
These acids that can only be obtained from certain foods and supplements, help keep the layer of fats found underneath the top layer of the skin well-moisturized. Furthermore, it promotes healthy cell membranes that have the ability to retain water and necessary nutrients.
Popularly known as Omega-3 fatty acids, these can be acquired from eating cold water fish like salmon, halibut and tuna, fish oil capsules, flaxseed oil, avocado, dark leafy greens, walnuts, and so forth. You can also benefit from essential fatty acid supplements such as evening primrose oil capsules. It contains another form of fatty acid called gamma-linolenic acid.
Studies show that this oil is an effective eczema and dry skin treatment and has been used since the beginning of the 20th century. Two capsules (500 mg) should be taken three times a day for optimal results. If you experience a mild headache or an upset stomach, stop taking them and consult your doctor.
On a last note, combining too many different supplements for consumption can prove risky. It is always recommended that you seek professional advice before taking any vitamins especially if you are simultaneously being treated for other health conditions or if you are pregnant or breastfeeding.
If you suspect that a vitamin deficiency is the cause of dry skin patches, you may want to consult a dietitian and get him or her to perform a nutritional examination, and to help you create a diet plan and skin care regime that you can easily follow.
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