Vitamin A

Too much vitamin A can be toxic, but by eating the right foods and taking a supplement of less than 25,000 international units a day, you will notice drastic improvements in your skin. Without enough vitamin A your skin will not repair or rebuild the way it should. So if your skin is dry and flaky, then that is an indicator that you need more vitamin A in your diet. Foods high in beta-carotene like spinach, sweet potatoes, cantaloupe, and egg yolks offer a healthy percentage of A.

Often times those that have severe acne also have low levels of vitamin A in their system. For some, a diet rich in vitamin A will not only prevent flaking, but also reduce breakouts.


Antioxidants

Vitamins C and E are antioxidants that can easily be taken in the form of a supplement (no more than 400 international units per day of Vitamin E), but are also quite prevalent in many of the foods we eat. Fill up on citrus fruits, green and leafy vegetables, and seeds to fight against free radicals in the environment.

Free radicals, or harmful elements in the environment, can damage your skin by wearing away at the collagen and elastin that keep it strong and in tact. Without enough collagen production you are more likely to have everything from sunburns to wrinkles to hyper-pigmentation to even skin cancer.

Alpha-Lipoic acid is another antioxidant sure to bring the benefits of younger, fitter skin. Not found in many foods (except for liver, broccoli, spinach, and potatoes), this can be taken in pill form easily.


Copper

Copper allows your body to create hemoglobin, thyroid hormones, and neurotransmitters that help give your hair and skin its color. With copper your body grows as it should assisting your nerves and protecting your body from free radicals. You only need to consume 2 mgs of copper a day and very rarely do people have a deficiency. Copper can be found in foods like nuts, liver, oysters, and whole wheat bread. Some claim that many people with melasma may have abnormal levels of copper and by using the correct supplements and products these levels normalize.


Vitamin D

The sun has all the vitamin D you’ll need. A daily, 15-minute walk will give you the proper amounts. And if you can’t take a walk, then a little bit of cheese will help you get what you need. Vitamin D is important because it is proven to keep your spirits up and to protect you from certain types of skin cancer. For those with psoriasis, the active ingredient Calcitrol aides the immune system in fighting the disorder and also prevents lesions from forming.


Folic Acid

It is important for women of child bearing age to take folic acid because of its vital role in developing the nervous system of a child. In addition, folic acid plays an important role in cell growth. In terms of skin fitness, this will allow for lesions and unhealthy skin to quickly turn over. Foods like green, leafy vegetables, oysters, and whole grains contain adequate amounts of folic acid.


Essential Fatty Acids

Essential fatty acids are critical in keeping skin hydrated and clear. Omega 3 and Omega 6 are both essential fatty acids that control oil production in the skin. Often times if you have eczema, dry skin or many black heads on your face, it is a sign that you do not have enough Omega 3 in your diet. In fact, recent research has proven that a fish oil supplement reduced eczema symptoms by one-fifth. Most people do not have trouble consuming enough Omega 6, but try eating more flaxseed, cold-water fish, or taking a fish oil supplement for more Omega 3 and healthier skin.


Vitamin K

Vitamin K is used in many anti-aging products and eye creams because of its effectiveness in treating broken capillaries and under eye circles. Found in foods like spinach, citrus fruits, and broccoli, vitamin K is a fat-soluble vitamin necessary for blood clotting. In combination with other vitamins and nutrients, vitamin K has proven to boost the skin’s elasticity too.


Selenium

Selenium is a trace mineral found in red meat, fish, poultry, and seeds. Too much selenium can be toxic, but the right amount of selenium is important because of the enzyme that protects you from free radicals. Selenium could even help you prevent a sun burn.


Super Foods

This is a term that is often thrown around to describe a food that is so high in nutrients that it benefits ones health in multiple ways. When talking about skin fitness there are many super foods that will help keep your skin clear, toned, wrinkle-free, and hydrated. Print the Skin Fitness Facts grocery list for all the essential foods for your skin care diet.


Water

No matter what your skin fitness levels are, water will benefit you. By drinking a lot of water you flush your body of toxins that often will purge itself on your skin, you will keep your skin hydrated and glowing, and also flexible. Mineral water will give you an even bigger boost because of all of the healthy elements found in it naturally.


Zinc

Zinc controls oil production in our skin, which clearly can impact outbreaks. It is almost always recommended for acne sufferers. Zinc is found in poultry and oysters so if you do not eat meat, then a supplement is necessary. However, for the rest of us, eating a proper balance of these low-fat proteins should be enough.


Alcohol, caffeine, and other problem foods

Too much saturated fats, refined sugars, caffeine, and alcohol in your diet can wear away at your skin counteracting any of the good you do by eating skin healthy foods or by taking supplements. Control your intake of unhealthy food and beverages so as not to suffer from premature aging and acne, for example.