Fine facial features Looking a bit closer, you notice that her skin is drab and sallow, she has no sparkle in her eyes. Chances are that poor nutrition is stealing that woman's beauty.

Vitamin A:

Vitamin A is a versatile vitamin that affects every tissue in the body. 

Too little of "A" leaves your skin dry and scaly and can lead to premature aging of the skin. 

Don't go overboard with "A". If you eat plenty of fruits and vegetables, you shouldn't need any supplements. 

Vitamin B1 - Thiamine:

Thiamine help prevents such skin disorders as shingles and eczema. Thiamine is present in brown rice, wheat germ, bran, beef, pork, lamb, mushrooms, soybeans. Be careful when cooking foods rich in thiamine; it is heat - sensitive, and cooking can damage it. 

Vitamin B3 - Niacin:

Niacin improves blood circulation and promotes organ tissue health, especially in the liver. Lean meat, poultry, seafood, peanuts, brewer's yeast, wheat germ, brown rice. 

Pantothenic Acid (Vitamin B5)

Pantothenic acid stimulates the production of adrenal hormones.

Pantothenic acid is present in whole grains, rice, egg yolks, beef, cauliflower, yeast.

Vitamin B6 - Pyridoxine

B6 Helps control depression, sleeplessness, nervousness, and irritability by maintaining the sodium. Women taking birth control pills, which can upset this balance, may need extra B6.

important is B6's role in the metabolism of skin tissue.

Vitamin B13 - Biotin

Because of its marvelous effects on skin and hair, biotin is known as the "beauty vitamin." It helps protect against dry skin conditions, scariness, abnormal skin coloring, eczema. Biotin is found in brewer's yeast, eggs, nuts, whole grains, legumes, brown rice, sardines.

Vitamin C (Ascorbic acid)

Topping the list is its component of the connective tissue that holds the body cells - and the body - together. Because collagen is necessary for wounds to heal. It also plays an important role in skin pigmentation.

Vitamin C is present in almost any fresh fruit or vegetable and rose - hip tea.

Vitamin D

Vitamin D is known for its importance in the production and maintenance of healthy bones. It can find in eggs, bone meal, milk, fish, fruits, vegetables, cottage cheese, fish - liver oils and sunshine.

Vitamin E

Vitamin E's antioxidant properties aid in the production of new cells and in the regeneration of the skin. It plays an important role in preventing scars and promoting healing. Those same qualities end "E" may also help keep skin smooth by delaying the aging process. It relieves the itchiness of dry, aging skin when applied. You can find vitamin "E" in eggs, green leafy vegetables, corn, wheat germ, vegetable oils.

Vitamin F (Unsaturated fatty acids)

Vitamin F supplies the fat essential to every cell of the body. It can prevent skin disorders including eczema, acne and dry skin. You can find unsaturated fats in wheat germ, vegetable oils, cod - liver oil and nuts.