The Essential Vitamins for a Glowing and Clearer Complexion

All of us dream of that clear, youthful and porcelain-like skin. Many spend thousands just to achieve a healthy glowing skin. We all want to stay young and healthy. However, one of the things that is constant in this world is aging.

All of us age. That once pinkish, healthy and clear skin will become wrinkled and blemished years from now, most especially if we won't take good care of it. It is important that we give extra care to our body most especially our skin if we want to maintain that youthful glow. Not all vitamins can be produced by our body, however, we can supplement our body's requirements by supplying it in our diet. Proper planning and choosing of the foods we eat is important.

Vitamin A
Vitamin A helps maintain soft smooth, young-looking skin. Deficiency of this vitamin results to rough, wrinkled and goosebump-like scaly skin. It is also a good free-radical fighter and protects our eyes against night blindness and other eye problems. Take note though that high doses of Vitamin A is not advisable to be taken for a few weeks as it can manifest toxicity. Sources are: fish-liver oils, animal livers, green, yellow and orange vegetables.

The B Vitamins
Vitamin B1 or Thiamine is needed for circulation and rosy complexions. Good sources are: pork, organ meats, poultry, oysters, egg yolks, brewer's yeast, whole grains, wheat germ, oatmeal, lima beans, soy beans, brown rice, Brussels sprouts, most nuts, plums, dried prunes and raisins.

Vitamin B2 or Riboflavin deficient skin results to cracked and chapped lips or cracks at the corners to an excessively oily face with scaliness around the mouth and nose. Sources include eggs, cheese, milk, yoghurt, whole grains and mushrooms.

Vitamin B3 or Niacin is necessary for circulation and oxygenation of healthy skin. It is also important for the metabolism of carbohydrates, fast and proteins. Sources are beef, carrots, cheese, cereals, eggs, fish, liver, milk, potatoes and tomatoes to name a few.

Pantothenic Acid or Vitamin B5 is the "anti-stress" vitamin commonly found in beef, pork, liver, kidney, eggs, pork, fresh dark green vegetables and whole wheat. It is important in proper tissue metabolism and is necessary in the production of vital steroids and cortisone in the adrenal glands.

Vitamin B6 or Pyridoxine is essential in the formation of red blood cells, protein and your skin's keratin. It also maintains your sodium and potassium balance. It is necessary for normal brain activity and cancer prevention to inhibiting fatty deposits around the heart. Deficiency results to cracks in mouth corners, scaling, lesions and inability of the skin to fight off infection. Sources include: lean meat, poultry, fish and eggs, carrots, walnut and wheat germ.