Carotene, which is found in vegetables such as sweet potatoes and carrots, are converted into Vitamin A and antioxidants by the body. Carotene that is converted to antioxidants help the body fight the effects of free radicals. Vitamin A from carotene and meat sources helps promote the repair of skin tissue and maintains proper skin hydration. Acne can be treated with topical Vitamin A creams. Vitamin is best absorbed and used by the body when obtained through dietary sources. Supplements can be beneficial but be aware of the toxic results from ingesting too much Vitamin A through supplementation.

Vitamin C acts as a natural antioxidant to combat the affects of sun exposure and free radicals. Vitamin C diminishes discoloration, fine lines and wrinkles by protecting and repairing the skin’s elastin and collagen. When combined with Vitamins A and E, Vitamin C can help protect against skin cancer. Dietary sources of Vitamin C include the exotic camu camu berry as well as citrus fruits, broccoli, kale and bell peppers.

Vitamin E, found in avocados, almonds, spinach and tomatoes, can help reduce the risk of skin cancer by defending the body against free radicals. Vitamin E also helps maintain moisture in the skin and diminishes fine lines and wrinkles. Topically, Vitamin E helps keep skin from becoming dry and rough. Supplementation can be dangerous so try to obtain Vitamin E from your diet.

A deficiency of zinc may lead to acne. Zinc helps control the production of oils in the skin and helps maintain the proper production of the hormones responsible for some cases of acne. Pecans, eggs and oysters are high in zinc but supplements are available in liquid and pill form.

Omega-3 fatty acids, found in salmon and other cold-water fish as well as flaxseed and safflower oils, help maintain healthy skin and a beautiful appearance. Omega-3’s help maintain the proper hydration of the skin while repairing damage done by the free radicals associated with sun exposure and other environmental factors. Omega-3’s also help maintain the skin’s overall flexibility by protecting elastin and collagen. Omega-3 fatty acids have been shown to improve the appearance of skin affected by blemishes. Supplements and dietary sources of Omega-3’s also decrease depression and have been used to treat heart disease, cancer and arthritis.

For beautiful skin, consume a healthy diet, supplement the vitamins that are safe to supplement, get plenty of physical activity and avoid exposure to the sun. These actions will also help you maintain overall good health. It is important to note that vitamins are much more effective and more easily absorbed by the body when consumed through dietary sources. There is a threat of toxic overdose with certain vitamins so be cautious about the amount of vitamins you take.

Author's Bio: 

Judy has been sharing health tips online for about 7 years and was an instructor at Central New Mexico Community College for the preceding 30 years. It is her ambition to give others the tools to create a healthier and happier lifestyle.