It is winter, and moisturisers are probably the first thing to reach for as the skin starts drying.
Moisturisers may give the skin a healthy look, but tackling dry skin is not just about anointing skin care products on the outside. Healthy skin is also an internal matter. Lack of some vitamins in the body may also result in persistent dry skin and other tell-tale issues.
Nutrition plays an important role in keeping the skin nourished and healthy. Vitamins A, C and E have anti-inflammatory and antioxidant properties which can fight acne, a very common skin problem among adolescents. Simply put, a healthy skin needs a healthy diet with right vitamins.
“Unhealthy skin is a result of Vitamin B deficiency,” says Dr Veena Kumari, a Delhi-based dietitian. It may sometimes give rashes, acne, and dry skin. “A deficiency in vitamins might make one’s skin more sensitive to sun, and skincare products might even irritate it. People should assess their Vitamin B intake to restore healthy skin,” she adds.
Role of Vitamins A, C and E
Vitamin A is known for its many skin-friendly properties: A 2019 study showed that retinoids – chemicals which are derived from Vitamin A – reduce fine lines and wrinkles. They also encourage healthy formation of collagen and elastin in the skin while speeding up skin repair and encouraging the skin’s natural hydration. Collagen and elastin are natural skin proteins that work to keep it supple and healthy looking.
The sebaceous glands of the skin produce sebum, which helps to retain moisture and prevent dehydration of skin. “The root cause of acne could be due to sebaceous glands producing extra sebum. With repeated exposure to pollutants, dirt and make-up, these glands get blocked, which eventually leads to breakouts of acne,” says Dr Mayank Butola of Agra. Vitamins A, C and E have anti-inflammatory and antioxidant effects which help the body to produce a response to curb the outbreaks.
“Vitamin D has been under research for quite some time for its role in improving immunity and antimicrobial properties. And its role in treatment of acne has been generally accepted,” Dr Butola adds.
The benefits of B complex
Lack of Vitamin B could be at the root of dry skin. Vitamin B1 is crucial for the nervous system and aids in the conversion of food into energy. Additionally, it promotes hair growth, skin health and metabolism. As Vitamin B promotes cell growth, it helps the skin to regenerate quickly.
The body does not hold much of this vitamin at once. One should eat right to meet the daily need of Vitamin B.
There are eight Vitamin Bs and each one is important for skin health. Vitamin B1 or thiamine strengthens the immune system and reduces stress, which can lessen the resultant acne breakouts.
Vitamin B2 or riboflavin is important for maintaining healthy skin. It aids in maintaining collagen. It delays or prevents sagging of the skin. Riboflavin also aids in the skin’s mucus production. The amount of mucus produced directly influences how dry the skin is.
B3 or niacin is crucial for repairing and healing damaged skin and reducing skin irritations. It also functions as an anti-ageing agent.
B5 or pantothenic acid is one of the most efficient remedies for dry skin. Adequate B5 preserves our skin’s natural moisture and gives it a hydrated and full look. It can also lessen acne and other related issues while strengthening the skin.
“Vitamin E is another nutrient that aids in skin care and manages dry skin. Besides having anti-inflammatory qualities, it strengthens our immune system and improves cell activity,” adds Dr Kumari.
Fruits, nuts and fish
“Eating fatty fish such as mackerel, sardine, catfish, hilsa and salmon is good for dry skin,” says Dr Shreya Tripathi, nutritionist and metabolic balance coach. They contain the omega acids essential for maintaining skin health. “Fatty fish not only moisturises dry skin but also has vitamins that can lessen inflammation, acne and other skin issues,” says Tripathi
Avocados could also be an answer to dry skin worries. Popularly called butter fruit, they have a high amount of healthy fats and Vitamin E, a nutrient that saves the skin from oxidative damage and boosts the production of collagen.
Nuts are a good source of Vitamin E, an important antioxidant which can give the skin a youthful appearance.
“Walnuts are loaded with health advantages. They are rich in fatty acids required by the body. They are excellent at minimising skin inflammation,” explains Tripathi.
“The nutrients in seeds are good for the skin. You can get all the Vitamin E, zinc, protein, and selenium needed by eating 28g of sunflower seeds every day. They act as an antioxidant,” adds Dr Tripathi.
Sweet potatoes and bell peppers
Sweet potatoes, another useful food source, increase the body’s antioxidant capacity with a telling effect. They reduce dryness and give the skin a healthy glow.
Red bell peppers and broccoli are other sources of vitamins A and C.
“Sweet potatoes have provitamin A, which the body converts into Vitamin A. They provide us with more than adequate Vitamin A that the body needs on a daily basis. Additionally, the carotenoids in them serve as a natural sunscreen. As a result, one may encounter fewer sunburns and associated issues,” says Dr Shweta Gupta, a dietician based in Delhi.
Signs of vitamin deficiencies on skin
- Dryness
- Rashes
- Bruises from eczema
- Ulcers
- Scaly dermatitis
- Yellow skin and vitiligo
- Scurvy
- Psoriasis
- Premature ageing