Our skin is one of the first things people notice about us. Any beauty-conscious person knows this, and may tempted to spend a decent amount of money on skin care products. The only problem is, while skin creams are great, they are only surface solutions. Taking care of your skin must start from inside your body. “What goes in must come out.” Your skin, like any other organ, needs vitamins and minerals in order for it to function properly. And properly functioning skin looks great.

Vitamins, minerals, and fatty acids are vital to your skin, hair and nails. Here are some specifics:

Vitamin B

Vitamin B plays a large role in promoting the healthy growth of skin, nails and hair. If your body is lacking the proper amount of vitamin B, it can lead to problems such as hair loss, extremely dry, itchy irritated skin.

Vitamin B can be found in fish, chicken, bananas, potatoes, and sunflower seeds.

Vitamin A

It’s important to take the recommended doses of Vitamin A. By lacking this vitamin, or using it excessively, you can experience dry, rough skin.

Vitamin A can be found in liver, butter and eggs. Its precursor, beta-carotene, is in colorful vegetables such as carrots, sweet potatoes, and spinach.

Vitamin C

Vitamin C is is an important vitamin improved skin health. It aids in faster healing of any wounds, cuts, or sores. Sufficient Vitamin C also works to prevent bruising and broken capillaries.

Vitamin C can be found in most fruits and vegetables – including oranges, peppers, kiwi, and strawberries.

Vitamin D

Vitamin D is another antioxidant and anticarcinogen, and may play a role in skin pigmentation. Vitamin D is toxic in large amounts, and large doses.

Vitamin D can be found in most fish and eggs.

Vitamin E

Vitamin E acts as a powerful antioxidant and is proven to repair and improve sun damage from UV rays. Antioxidants are so powerful and vital to eliminating free radicals in your body. Some of these free radicals cause problems not only with skin damage (wrinkles, dry skin, redness and acne), but also more serious conditions such as cancers and inflammatory diseases.

Vitamin E can be found in fortified cereals, sunflower seeds, nuts, tomatoes, and avocado.

Calcium

This mineral helps with cell renewal, lipid barrier function, and antioxidant protection from DNA damage. A calcium deficiency can result in dryness, itching, premature wrinkling, and an increased tendency to develop skin cancers. Calcium also works with the skin to produce sebum, a natural substance that helps the skin retain moisture.

Calcium can be found in most dairy products (milk, cheese, yogurt) and beans.