Winter: Save Your Skin from Warm Dry Air

Has anyone else noticed as soon as the heat comes on, the skin dries out?Are you lacking important Vitamin E and Vitamin C?

Vitamin E is the name of a group of fat-soluble compounds with antioxidant activities
Recommended daily allowance (RDA) of Vitamin E for adult intake is 15 mg.
Here are some recommended foods.

Food	Milligrams (mg) per serving	Percent DV*
Wheat germ oil, 1 tablespoon	20.3	100
Almonds, dry roasted, 1 ounce	7.4	40
Sunflower seeds, dry roasted, 1 ounce	6.0	30
Sunflower oil, 1 tablespoon	5.6	28
Safflower oil, 1 tablespoon	4.6	25
Hazelnuts, dry roasted, 1 ounce	4.3	22
Peanut butter, 2 tablespoons	2.9	15
Peanuts, dry roasted, 1 ounce	2.2	11
Corn oil, 1 tablespoon	1.9	10
Spinach, boiled, ½ cup	1.9	10
Broccoli, chopped, boiled, ½ cup	1.2	6
Soybean oil, 1 tablespoon	1.1	6
Kiwi, 1 medium	1.1	6
Mango, sliced, ½ cup	0.9	5
Spinach, raw, 1 cup	0.6	4

Vitamins Good for Skin Nutrition

Vitamins C, E, A, K, and B complex can all help improve skin health. We'll review C and E here:
Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure. Duke University found "appreciable photoprotection can be obtained from topical vitamins C and E." "Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photodamage, wrinkles and improve skin texture."  To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day

 Topical Vitamin C lotions must have L-ascorbic acid form of vitamin C, the only one that can penetrate skin layers and do the job. This can lead to an increase in collagen production which is produced more in younger skin.

 SHOULD I TAN TO INCREASE VITAMIN D?

The link between tanning and skin cancer pretty solid.  Even in the sun a SPF of 25 or more is recommended.  The color looks great, but skin cancer does not!  Vitamin D is fortified in many foods, and here are a few others: Cod liver oil, salmon, mackerel, & sardines, egg yolks, beef liver

If you are going to take Vitamin D supplements make sure it is Vitamin D3 and not D2.  Also, remember you need Vitamin D to absorb Calcium in the body

Check out this information here and more @ WebMD "Healthy Skin" for more:
http://www.webmd.com/skin-problems-and-treatments/features/skin-nutrition