It’s pretty much common knowledge that vitamins are important; what’s less known is how important they are, and what sort of symptoms arise if you’re experiencing a deficiency. A lack of certain vitamins can cause some significant skin changes, such as patches of dry looking skin, or lots of wrinkles, like skin that has been damaged by the sun. Some deficiencies, namely the B Vitamins, may result in rashes, sores or itching. Skin may become cracked or brittle, which may make it painful to move, or painful to the touch. Changes in skin pigmentation may also develop in some cases.
In some ways, skin is the body’s most important organ; after all, it is the protective barrier that shields the vulnerable cells inside the body from damage and infection. Socially speaking, good skin is appealing for a number of reasons. Problems with your skin can not only be embarrassing, but they can be signs of severe health problems within. Furthermore, skin problems can leave the rest of the body at greater risk. After all, healthy skin is what protects the rest of the body, and if it is damaged, then the body becomes incredibly vulnerable to exposure, infection, and injury.
With that in mind, it’s important to keep the skin healthy; this means keeping it clean, handling wounds properly (cleaning, bandaging), moisturizing the skin, and taking proper precautions when dealing with the weather. However, don’t just focus on taking care of the skin directly; a proper diet will give your skin much of the materials it needs to function at peak efficiency. If you’re missing out on key vitamins and minerals, sometimes they will manifest in symptoms that include changes in your skin. Read on to find out more about specific Vitamin deficiencies and the effects they have on the body.
9. Vitamin A
A fat-soluable vitamin, Vitamin A contributes to the health of various parts of the body, including the eyes, the teeth and bones, mucous membranes, and skin. It is involved in a large number of metabolic processes that keep the body functioning at its best. For best results, it’s recommended that women take in 700 mcg of Vitamin A daily, while men should push for 900. If a deficiency occurs, it may result in dry skin, dry lips, and night blindness.
Fortunately, there are a large number of foods that supply the body with Vitamin A. Some of them include carrots, sweet potatoes, apricots, and peaches, which are rich in beta-carotene. Otherwise, there are leafy green vegetables, also a strong source of B Vitamins and Vitamin D, such as kale, collards, and spinach. Other options include meat, eggs, and fish, along with fortified dairy products and fish oils. However, these sources tend to be a little bit on the fattier side, so be careful.
8. Vitamin D
When most people think of Vitamin D, they think of bone health. True, Vitamin D is vital for bone health, but it also offers other benefits, and deficiencies can lead to hair loss, aging skin, slow wound healing, and fatigue, as well as brittle bones. A deficiency may also contribute to psoriasis, given that when vitamin D is topically applied, it can help to mitigate the condition. Adults should aim for 15mcg of Vitamin D daily. Ideally, this should come from cholecalciferol, commonly known as D3 in supplement form. It is thought to be more effectively absorbed than D2 supplements.
Related: This Type of Vitamin D Is Twice as Effective as the One You’re Taking
Believe it or not, sunlight exposure can cause your skin to create vitamin D; however, it’s important to keep in mind the sun can cause sunburns, cancer, and skin aging, so it is best to moderate exposure to the sun. Aside from the aforementioned supplements, Vitamin D can also be found in saltwater fish, egg yolks, and liver; furthermore, some foods are fortified with Vitamin D to make it easier to obtain. These include dairy products and some cereals.