7. Vitamin E
Another fat-soluble vitamin, Vitamin E is responsible for fighting damage caused by free radicals. It works as an antioxidant in the body, protecting the cells from pollution, sunlight, and other potentially damaging influences that would, if left unchecked, disrupt the body’s cells. You might think of it as the front-line defense that bolsters your skin against damage caused by the sun; a deficiency removes this protection, which may then result in skin aging, or wrinkles. 15 mg daily is the recommended level of Vitamin E for adults.
Typically, Vitamin E is acquired from dietary sources such as nuts and oils. Specifically, you can find it in almonds, peanuts, and hazelnuts; otherwise, safflower, wheat germ, and sunflower oils may also contribute. Leafy green vegetables like spinach, in addition to providing Vitamin A, can also supply the body with some level of Vitamin E.
6. Vitamin C
While we typically associate Vitamin C with the health of the immune system, it is also quite beneficial for the skin, the body’s first line of defense. It is important for synthesizing collagen, which is the protein that shores up your skin, keeping it healthy. A shortage of Vitamin C generally means more frequent infections; however, because of Vitamin C’s role in healthy skin, a deficiency may also cause skin bruising, or rashes, which are symptoms of scurvy. Muscle pain is another symptom. The recommended daily allowance (RDA) of Vitamin C comes to 90mg for men and 75mg for women.
Fortunately, there are a large number of fruits and vegetables rich in Vitamin C. The fruits with the greatest abundance tend to be citrus fruits, including kiwis, lemons, limes, oranges, grapefruit, and so on. Other sources include vegetables like cabbage, bell peppers, and spinach.Related:10 Early Signs to Warn You About Vitamin C Deficiency
5. Vitamin B2
Also known as Riboflavin, Vitamin B2 is primarily responsible for creating energy from food. However, it also contributes to strong vision and healthy skin. Adults should strive to get between 1mg and 1.5mgs of Vitamin B2 daily (1.1 for women; 1.3 for men). A deficiency here may result in redness of the skin, as well as the appearance of skin rashes or cracks, particularly found in the corners of the mouth. Hair loss is another symptom that may occur.
Vitamin B2 can be acquired from both dairy and vegetable sources; leafy greens like chard, collard and spinach qualify, as do milk, yogurt, cheese. Wholegrain cereals and some organ meats also contribute.