The following nutrients are essential for healthy skin. Many are antioxidant, which neutralize the free radicals the free radicals that damage skin and cause ageing. Don’t forget to drink at least eight glasses of water daily, and to reduce your intake of alcohol and caffeine.
Vitamin A helps rebuild tissue and reduce excess production of sebum (oil). Beta-carotene, a compound stored in the skin and used by the body produce vitamin A, is an antioxidant. Foods rich in vitamin A and beta-carotene include yellow and orange fruits and vegetables, and dark leafy greens such as kale. Supplement your diet with 4,000 IU of vitamin A daily.
Caution: If you’re pregnant or trying to conceive, don’t take more than 4,000 IU a day. Higher does can increase the risk of birth defects.
This potent antioxidant and immune system booster is also used to make collagen, a component of your body’s connective tissue. Citrus fruits, red and green peppers, and broccoli are rich in vitamin C. Supplement your diet with one 250 to 500mg tablet of vitamin C daily.