Good Skin Care begins with nourishment from the inside out

We nourish our bodies and we even nourish our skin from theoutside in, but we often forget that nourishing our skin fromthe inside out can help to prevent a host of skin and healthconditions, such as dryskin, premature aging and so much more.Good skincare begins with quality vitamins in our daily diet. It'salways better to get the vitamins from the source - naturalwhole foods, rather than supplements, but supplements can helpfill in the gaps in today's busy world.Nutritionists and dermatologists recommend the followingsupplements for healthier skin:-- Selenium - New research shows this mineral is necessary tothe antioxidant known as glutathione peroxidase, which helpsprotect the body from cancers, including skin cancer caused bysun exposure. The best dietary sources of selenium include wholegrain cereals, seafood, garlic and eggs. Oral doses areeffective in daily supplements of 50 to 200 micrograms.-- Vitamin E - This most important antioxidant in the bodyprotects cell membranes and prevents damage tomembrane-associated enzymes. It can be found in vegetable oils,especially sunflower oil, grains such as wheat germ, brown riceand oats, nuts, dairy products, meats and margarine. As anantioxidant, vitamin E supplements of 400 milligrams per dayhelp to inactivate free radicals.-- Vitamin C - This is the most abundant antioxidant foundnaturally in the skin. It is commonly found in vegetables andcitrus fruits. Much like vitamin E, vitamin C in doses of 500 to1000 milligrams per day is important in repairing free radicalsand preventing them from turning into cancers and acceleratingaging. -- Vitamin K - This vitamin has recently been found to besuccessful for the dermatological treatment for dark circlesunder the eyes and bruising on the face. Best way to get yourdaily dose is eat plenty of lettuce, cauliflower, green beansand spinach.-- Vitamin A (Retinoids): Helps to prevent dry, flaky skin;reduces lines and wrinkles; anti-aging properties, helps reducestretch marks; helps to treat acne. It can be used topically, asa supplement, or gotten from your diet. It can be found in yourdiet in such things as eggs, organ meats, whole milk dairy,carrots and broccoli. Unless you suffer from a deficiency,topical use is best when treating the skin, as mega doses arenot wise.-- B-complex: The B vitamins as a whole, B1 (Thiamine), B2(Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6(Pyridoxine) and B12 (Cyancobalamine), help prevent dermatitisand hair loss, treat stress and depression, as well as helpingwith acne, eczema, and psoriasis. They are absolutely necessaryfor proper skin (and hair) nutrition, as they form the basis ofskin, hair, and nail cells. They can be used topically, taken assupplements, or found in your diet. In the diet, they can befound in such things as bananas, eggs, oatmeal, and rice. Unlessyou suffer from a deficiency, supplements shouldn't benecessary, but are not likely to be harmful.-- Vitamin D: This is a powerful antioxidant and anticarcinogen.However, because the main source of this vitamin naturally isexposure to sunlight, the anticarcinogen properties can get lostamid the other carcinogenic properties of being in the sunlightfor long periods of time. You can supplement this topically, butavoid mega doses.-- Chromium: Helps to fight acne and reduce infections.Recommended dose when taken internally is around 150 mcg dailyWhole grains, ready-to-eat bran cereals, seafood, green beans,broccoli, prunes, nuts, peanut butter, and potatoes are rich inchromium. Sugary foods are low in this mineral and may evenpromote chromium loss; vitamin C may increase its absorption. -- Zinc: Helps to promote healing, reduces scarring and acne, aswell as treating eczema and psoriasis and is also anantioxidant. Recommended dose when taken as a supplement isaround 25-30 mg daily. A serving of lean beef or plain yogurtwill do it.Good skin care is a matter of diligence and quality living.Using a quality shielding lotion and knowing what vitamins and nutrients are mostbeneficial and researching the best food sources to obtain thosevitamins can help to turn back the hands of time providing uswith a more youthful, healthy appearance.