Skin can reveal what’s going on with your body. If it lacks vitamins, you start experiencing various problems with your skin, such as rashes, irritation, and roughness. To make your skin look beautiful, it’s important to consume enough vitamins in addition to proper hygiene.
(https://wikr.com/wp-content/uploads/2017/08/med-rser-auokh-can-prevent-many-skin-conditions-include-important-vitamins-diet_da675a38ad8b0af0c9f54ecc4e0856af.jpg)[
1. Vitamin A
RDA (recommended daily allowance): 900 mcg for men and 700 mcg for women
Good sources of Vitamin A include animal products, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod, and halibut fish oil; vegetables and fruits, such as spinach, collards, kale, apricots, peaches, squash, carrots, or sweet potato.
2. Vitamin D(https://wikr.com/wp-content/uploads/2017/08/med-rser-auokh-can-prevent-many-skin-conditions-include-important-vitamins-diet_e44d258e0562fddc975262cdf8f6b764.jpg)
RDA: 15 mcg for adults
Make sure you get enough of vitamin D, because the deficit can contribute to psoriasis.
Sunlight enables your skin to produce Vitamin D, but too much of sun makes your skin age faster and may even cause skin cancer. Include egg yolks, liver, and salt water fish in your diet to avoid deficiency
3. Vitamin E(https://wikr.com/wp-content/uploads/2017/08/med-rser-auokh-can-prevent-many-skin-conditions-include-important-vitamins-diet_aa8e009c9fc06c4350527de65123bf13.jpg)
RDA: 15 mg for adults
To give your body enough Vitamin E you should include the following in your diet: sunflower oil, safflower oil, and wheat germ oil as well as nuts like almonds, hazelnuts, and peanuts; and also green vegetables like broccoli and spinach.
4. Vitamin C
RDA: 90 mg for men, 75 mg for women
Your body needs vitamin C to produce collagen. The deficiency of this vitamin may lead to scurvy. Good sources of vitamin C are grapefruits, oranges, mangoes, and papayas and vegetables like cauliflowers, tomatoes, cabbages, spinach, and red and green peppers
5. Riboflavin (Vitamin B2)
RDA: 1.3 mg for men and 1.1 mg for women
Riboflavin is important not only for skin, but for eyesight too. To get enough Riboflavin, include milk, cottage cheese, yogurt, wholegrain cereals, leafy green vegetables, egg whites, meat, kidney, and liver in your diet.
6. Niacin (Vitamin B3)(https://wikr.com/wp-content/uploads/2017/08/med-rser-auokh-can-prevent-many-skin-conditions-include-important-vitamins-diet_f09fa23547f9f19224d32551a5c48e75.jpg)
RDA: 16 mg for men, 14 mg for women
A diet deficient in niacin leads to a dangerous disease called pellagra. The symptoms of pellagra include dermatitis, digestive disorders, and mental disturbances.
Fish, meats, poultry, eggs, milk, wholegrain cereals, mushrooms, and nuts are rich in vitamin B3.
7. Vitamin B6
RDA: 1.3 mg for adults
Vitamin B6 also plays an important role in the health of your skin.
Foods high in vitamin B6 include fish, eggs, poultry, and starchy vegetables like potatoes.
8. Biotin (Vitamin B7)
RDA: 30 mcg for adults
This vitamin is found in many foods, so the deficiency in not very common.
Cauliflowers, peanuts, egg yolks, chicken, and mushrooms are rich in vitamin B7.
9. Cyanocobalamin (Vitamin B12)(https://wikr.com/wp-content/uploads/2017/08/med-rser-auokh-can-prevent-many-skin-conditions-include-important-vitamins-diet_a2b47264a3ccd34d1bd6916156614343.jpg)
RDA: 2.4 mcg for adults
The lack of this vitamin causes health problems that include fatigue, vision loss, loss of appetite, shortness of breath and even anemia. Vitamin B12 is found in meat, liver, cheese, milk, and eggs.