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Fair skin is thinner and more susceptible to bruising, sunburn, and damage from age and exposure than is thicker or darker skin. People with light skin, blond or red hair and blue or green eyes should protect their skin with sunblock, moisturizers, and proper nutrition. Vitamins can help maintain a glowing, supple complexion for those with fair skin.
B-Complex and Beta-Carotene
Skin can become sensitive to sunlight if you do not get enough of certain nutrients. People with light or fair skin are the most at risk for developing photodermatitis, or abnormal reaction to sunlight, according to the University of Maryland Medical Center. A deficiency in niacin--one of the B vitamins--can lead to photo-sensitivity. A daily B-complex supplement will guard against niacin deficiency and contribute to skin health. Anti-oxidants, especially beta-carotene, help fight free radicals that contribute to skin damage, and can lessen the symptoms of photodermatitis. Beta-carotene is a precursor to vitamin A, and is primarily obtained through a diet rich in orange and leafy green vegetables.
Vitamins C and K
Fair skin may bruise more easily, and certainly shows bruises more dramatically than darker skin simply because of the color contrast. Aging and sun damage also increase skin's tendency to bruise, according to the University of Alabama at Birmingham Medical Center, because it decreases skin's elasticity and the sensitivity of small blood vessels to breakage. Deficiency in vitamin C also enhances the likelihood of fair skin bruising easily. Vitamin C can be taken in supplements, or boost vitamin C intake by adding fresh fruits and vegetables to your diet. Insufficient vitamin K can also lead to bruising. Vitamin K deficiencies are rare, according to the University of Alabama at Birmingham, but can be brought on by taking a long course of antibiotics. Bolstering consumption of leafy green vegetables will make up for vitamin K deficiencies and help protect fair skin from bruising.
Vitamins A and E
Vitamins A and E are powerful antioxidants that help fight the damages of aging as well as weather exposure damage to skin, according to the Northwestern Health Sciences University. Vitamin E reduces wrinkles and improves skin texture, both important components of maintaining a smooth complexion with fair skin. Vitamin E also bolsters the ability of other vitamins to work efficiently. Vitamin A supports skin's connective tissue and also improves skin appearance, reducing fine lines and shrinking large pores. Vitamins A and E are both oil-soluble, however, which means that taking too much of them can create problems as they accumulate in the body. Take supplements in moderation without exceeding the manufacturer's directed quantities, and seek to improve vitamin A and E intake by consuming fresh green vegetables daily.
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A freelance writer since 1978 and attorney since 1981, Cindy Hill has won awards for articles on organic agriculture and wild foods, and has published widely in the areas of law, public policy, local foods and gardening. She holds a B.A. in political science from State University of New York and a Master of Environmental Law and a J.D. from Vermont Law School.
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