Vitamins important for health

Vitamin C and E
They counter the effect of sun damage (photo protection).Reduce damage caused by free radicals (smoke, pollution).They help in the formation of building blocks that support skin structure and prevent formation of wrinkles.
 Sources of Vitamin C – Citrus fruits, broccoli, bell pepper, tomato. A daily intake of 500-1000mg/day is recommended.Discuss with your Doctor if you have specific problems.
Sources of Vitamin E – Vegetable oil, nuts, sunflower seeds, olives, flax seeds, soyabean.
• A daily intake of 400IU/day is recommended.
Vitamin A
• Prevents ageing by reducing fine lines and wrinkles
• Helps in the repair and maintenance of skin tissue
• If deficient, it can lead to a dry, flaky complexion
• High doses of Vitamin A also control acne
Sources – Eggs, meat, fortified milk, cheese, carrots, spinach, mango, papaya
**Vitamin A should only be used when prescribed by a doctor and for short periods of time.
Vitamin B
• A deficiency in Vitamin B2 can lead to a sore burning tongue and peeling of lips.
• A deficiency in Vitamin B3 can lead to a painful fissured tongue and dry irritated skin.
• A deficiency in Vitamin B6 can lead to Seborrheic dermatitis.
• A deficiency in Vitamin B7 can lead to hair loss, brittle nails and dry scaly skin and muscle      pain.Deficiency of vitamin B leads to poor metabolism and growth. Long-term antibiotic use can interfere with biotin production in the intestine and increase the risk of deficiency symptoms like dermatitis, depression, hair loss, anemia, and nausea.

Sources – Fish, chicken, eggs, bananas, wheat germ, oats.
Vitamin K
• It helps reduce dark circles and bruise marks
Sources – Lettuce, broccoli, coriander, spinach, prunes.

Iron
• Essential in the formation of haemoglobin
• Low iron levels result in hair loss and dark circles
Sources – Spinach, soya bean, kidney bean, egg yolk, whole grain, sesame seeds

Zinc

• A deficiency in zinc may lead to acne, ridges on the nails or hair loss
• Zinc helps in clearing skin of acne by reducing the sebum production
Sources – Oysters, meat, poultry products, sesame seeds, watermelon seeds, pumpkin seeds, nuts, beans, dairy products

Selenium and Copper

• Selenium is a good antioxidant that prevents damage caused by free radicals
• Selenium and copper help in reducing sun damage
• Copper help develop elastin and collagen, the building blocks of skin structure
• Copper helps reduce skin roughness, fine lines, wrinkling and other photo damage
• Copper helps improve skin elasticity and thickness
Sources – Seafood, meat, cereals, dairy products, garlic, eggs

Alpha Lipoic Acid, DMAE and Coenzyme Q10

• Alpha lipoic acid helps smooth skin and reduces signs of ageing
• DMAE and Coenzyme q10 are powerful antioxidants that protect against free radical damage
Sources – Shell fish, spinach, nuts
Hyaluronic Acid
• Hyaluronic acid helps give skin elasticity and suppleness
• It holds onto the moisture, thus providing fullness and radiance to the skin
Hyaluronic acid is found naturally in the body, and supports the collagen and elastin fibres that make your skin firm and youthful.