Many vitamins and nutrients can play an effective role in maintaining fresh, healthy, and clear skin. These ingredients can be absorbed by taking healthy, natural food. They can also be taken as supplements or used as creams, lotions, and cosmetics. Here you may find some of the vitamins & nutrients that help you have spotless skin.
Vitamin C; Vital for Healthy Skin
Vitamin C is one of the most important and powerful skin protectors and is a member of the skin vitamins group. This vitamin neutralizes the effects of free radicals and harmful sun rays, smoke, and pollution on the skin and protects the skin.
Free radicals destroy the skin’s collagen and elastin, causing it to wrinkle and age, but vitamin C repairs, repairs, and rejuvenates the skin by making collagen. Symptoms of vitamin C deficiency include dry and bruised skin. Vitamin C can be taken in many ways, such as:
- Consuming foods rich in this vitamin
- Taking 500 to 1000 mg of vitamin C supplements a day
- Using creams and lotions with ascorbic acid in their formulation
- Using sunscreens with SPF (sun protection factor) 25 and above
Foods Containing Vitamin C
One of the natural ways to absorb vitamin C is to have foods, fruits, and vegetables that contain vitamin C. Fortunately many foods can be used as a vitamin C source. Here you can find some of the natural sources rich in vitamin C:
- Melons and watermelons
- Types of cabbage
- Green and red peppers
- Fresh turnips
- Vegetables with dark leaves
Vitamin E; A Powerful Antioxidant
Vitamin E Vitamin C is a powerful antioxidant that is harmful to the skin and can be called skin vitamins like other vitamins. This result is due to the presence of soluble antioxidants in the selection, easily penetrating the vital membranes of skin cells and protecting them from harmful lipid peroxidation, membrane degradation, and DNA damage by free radicals.
This vitamin is also an excellent improver that softens and softens the skin. In addition, it prevents the destruction of collagen, wrinkles, and bruising of the skin. Vitamin E can be absorbed in many ways, such as:
- Consuming foods rich in this vitamin
- Taking up to 400 mg International Vitamin E (IU) supplements per day
Using hygienic creams and lotions
Among the vitamins & nutrients required for healthy skin, vitamin E has earned its place. An effective way to absorb vitamin E is to take foods, fruits, and vegetables, that are rich in this vitamin Fortunately many foods can be used as a vitamin E source. Here is a list of them:
- Vegetsble oils duch as sunflower seeds and almond oil
- Nuts such as almonds, hazelnuts, wallnuts, and pistachios
- Pine seeds
- Raw red bell peppers
Vitamin A; Ace of Vaitamins
Vitamin A is a fat-soluble vitamin that acts as a powerful antioxidant in the body and provides the skin with adequate amounts of vitamins. Animal products like meat and dairy are rich sources of vitamin A.
Taking enough proportion of this vitamin helps you maintain healthy skin as well as improve your eye-sight and enhance your immune system. But like many other fat-soluble vitamins, vitamin A can be dangerous if taken in very high doses. This vitamin is found in two forms:
Carotenoids suppress free radicals and reduce skin sensitivity to the sun. Retinol and retinoic acid stimulate fibroblasts to produce skin cells and repair damaged skin.
The skin is the first line of defense against bacteria, contaminants, and infections. Vitamin A fights these factors and prevents skin infections and acne. Retinol brightens the skin by suppressing the production of melanin pigment in the skin.
Rich Sources of Vitamin A
As mentioned before, animal products are rich in vitamin A. However, there are many other ingredients that contain this vitamin. Taking these ingredients on daily basis may help you maintain enough proportion of the vitamin to keep your skin fresh and healthy. Some of the rich sources of vitamin A are:
- dairy products
- Liver oil
- Yellow and orange fruits (carrots, bell peppers, squash, mango, grapefruit, cantaloupe, nectarine)
- sweet potato
Vitamin B; A Group of Skin Protectors
Among the beneficial vitamins & nutrients for healthy skin, members of the Vitamin B family are considered as a defense line against harmful particles. B vitamins together are essential for the skin.
Each of the B vitamins is essential to maintain healthy skin. They speed up cellular metabolism and help the skin grow healthy and clear. The advantages of each B group vitamin on the skin are explained in the following.
Vitamin B1; The Skin Vitamin
Antioxidant effects of Vitamin B1 help increase blood circulation. It also eliminates the effects of aging, smoking, and alcohol consumption on the skin. This is why vitamin B1 is usually referred to as “skin vitamin.”
Vitamin B1 (thiamine) is one of the most important types of water-soluble vitamins. This particular vitamin is absorbed through the intestine, and most of it is exerted through sweating or urination.
Cereal sprouts, brown rice, yeast, beef, nuts, and nutritious fatty grains are rich sources of vitamin B1. Fresh fruits and vegetables such as cauliflower, oranges, asparagus, and cabbage are also rich in thiamine.
Vitamin B2; Powerful Anti-acne
Vitamin B2 causes the secretion of skin mucosa and eliminates the pimples that appear on the skin in the form of acne. Accelerating skin tissue repair is another benefit of taking vitamin B2. B2 can help improve skin tone, brighten skin, and balance natural oils. Therefore, riboflavin is quite beneficial for dry or acne-prone skin.
Vitamin B5; Beneficial for All Skin Types
Studies have shown that vitamin B5 when taken as a dietary supplement, helps prevent and treat facial acne and reduces the number of acne-related spots on the face.
Pantothenic acid helps restore the skin’s natural hydration balance while repairing damaged skin tissue. For all skin types, especially dry and dehydrated skin. Gives your skin a firm, smooth and soft feeling and enhances your daily moisturizing effects. In general, your skin becomes more hydrated, healthier, happier, and more voluminous.
Vitamin B7; Make Your Skin Glow
Vitamin B7 is an essential nutrient for skin, hair, and nail cells. IT is prescribed as a treatment for itching, acne, and eczema. Like all B group vitamins, biotin also causes blood flow to the skin and eliminates swelling, redness, and skin movements.
Rich Sources of Vitamin B
Many foods and ingredients contain one or more types of vitamin B. Including such nutrients in your diet helps you keep your skin healthy and clear. The following is a list of foods ingredients containing each of B group vitamins:
- Thiamine (B1): Sesame, legumes, wheat, nuts, yeast, potatoes
- Riboflavin (B2): Dairy products such as milk, yogurt, cheese, bread, cereals, eggs, mushrooms, green vegetables, meat, liver, and all animals
- Niacin (B3): Meat, fish, poultry, nuts, and mushrooms
- Pantothenic acid (B5): Liver, milk, eggs, yeast, legumes, and peanuts
- Pantothenic acid (B5): Fortified cereals, organ meats (liver, kidney), beef, chicken breast, mushrooms, avocado, nuts, seeds, dairy
- Pyridoxine (B6): Cereals, legumes, fish, meat, fish shells, nuts, liver, and fruits
- Biotin (B7): Cabbage, peanut egg yolk, liver, chicken, and yeast
- Folate (B9): Green leafy vegetables, legumes, seeds, liver, cereals, and citrus fruits
- Cobalamin (B12): Liver, fish, red meat, milk, yogurt
Vitamin K; A Tropical Protective
Vitamin K is a fat-soluble vitamin, and its topical application to the skin is greater than oral administration. Topical vitamin K is beneficial for reducing bruising under the eyes and face because it strengthens damaged capillaries and increases blood circulation in these areas. Using vitamins K and A creams after laser surgery significantly eliminates bruising and quickly heals skin.
Rich Sources of Vitamin K
Among the vitamins & nutrients required for healthy skin, vitamin K’s topical effects outweigh its edible effects. However, it doesn’t mean that vitamin K is not beneficial in its cream form. Here you can find some nutrients containing high levels of vitamin K:
- Green tea
- olive oil
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Vitamin D; Shine Like the Sun
Fat-soluble vitamin. The largest source of this vitamin is sunlight. People who are exposed to natural sunlight do not need vitamin D supplements, but since you can not use sunlight continuously, you should take vitamin D supplements.
Vitamin D has strong anti-inflammatory properties that are useful for treating burns and skin injuries. The use of creams and supplements of this vitamin is used to treat psoriasis and eczema.
Rich Sources of Vitamin D
One can absorb vitamin D by exposing themselves to the sunlight. They can also use topicals or supplements to gain this vitamin. However, there are many types of foods and nutrients that are proved to be rich sources of vitamin D:
- Soy milk
- Orange juice