Which vitamins are good for the skin?

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Vitamins play very important role in maintaining and repairing skin health. The most important vitamins for the skin are vitamin C and vitamin E.

Vitamin C and E
Vitamin C and E protects the skin from cancer when it remains in sunlight for a long time. Free radicals (a by product of sunlight), dust particles and pollution can cause harm to our skin. These particles gobble the two skin structure supporting fibers i.e. collagen and elastin and cause wrinkles on skin. Skin can be protected from these harmful things by using lotions and sunscreen having SPF minimum of 25 and vitamin E and C. Not only this you should also take vitamin C in your diet. Citrus fruits, bell peppers, cauliflower etc are rich in vitamin C. According to American Academy of Dermatology you can have 500 to 100 mg of vitamin C supplements per day. Vitamin E is found in oils, seeds, olives, spinach, vegetables and asparagus but enough amount of it cannot be taken from food so many people use supplements for this. You can have 400 mg of vitamins E per day. Excess of this vitamin is harmful. It reduces photo damage wrinkle, improves and nourishes skin texture.

Vitamin A
Vitamin A is important for the repair and maintenance of your skin tissues. It also reduces wrinkles and acne. If you are having required amount of vitamin A your skin will be good. If it increases it will not do much for skin but if the level drops a little bit from the normal you will see your skin will be dry, flaky complexion etc.

Vitamin B complex
From all the B vitamin biotin is necessary for skin as it provides basis for skin, hair cells, and nails. It is found in bananas, eggs rice and our body makes this vitamin on its own. Deficiency of it causes itchy and scaly skin reactions. Niacin, another B vitamin helps to maintain skin moisture, it also soothes irritated and dry skin.

Vitamin K
It has not much to do with the skin but American Academy of Dermatology says that it helps in reducing under eye circles and bruises. If it is combined with vitamin A, C and E it will be more effective for under eye circles and wrinkles.