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Vitamins & Nutrients for Healthy Skin | How to Have a Fresh Healthy Skin

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Mahlagha Homayouni

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December 15, 2021

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Vitamins & Nutrients; Vital Ingridients to Maintain a Healthy Skin

Human skin is the most visible part of their body. Therefore, skin protection and beauty have become one of the major concerns of most people all around the world. One of the best approaches to maintain healthy skin is consuming natural foods that contain protein, vitamins, minerals, and antioxidants. These compounds nourish the skin and can be found in a variety of foods, including meat, grains, legumes, fruits, and vegetables. Here are some advantages of using vitamins & nutrients for healthy skin.

Vitamins & Nutrients for Healthy Skin

content

skin assessment

How to Have a Healthy Skin?

The first thing to know is that you should always focus on rich and healthy foods, even if you are trying to lose weight. “Our bodies do not know what calories are. It is important to understand this when it comes to eating whole foods because they contain large amounts of nutrients, chemicals, and enzymes that work together in a way that we can Keep healthy”, says Toronto nutritionist Keira Foy. Including nutritious foods like almonds, eggs, blueberries, fish, peas, and oranges in your diet may be quite helpful to attain vitamins & nutrients for healthy skin.

Chapter 1

Vitamins & Nutrients Required for Maintaining Healthy Skin

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.

Vitamins & Nutrients for Healthy 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:

  • Citrus
  • cantaloupe
  • Melons and watermelons
  • Kiwi
  • Mango
  • Pineapple
  • Strawberry
  • Raspberry
  • Blueberries
  • Watermelon
  • Spinach
  • Types of cabbage
  • Green and red peppers
  • Cabbage
  • Fresh turnips
  • tomato
  • Squash
  • 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

Vitamins & Nutrients for Healthy Skin

Foods Rich in Vitamin E

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:

  • Fish
  • Snail
  • Veal
  • Vegetsble oils duch as sunflower seeds and almond oil
  • Nuts such as almonds, hazelnuts, wallnuts, and pistachios
  • Pine seeds
  • Spinach
  • Avocado
  • Asparagus
  • Kiwi
  • Tomatos
  • Mango
  • 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.

Vitamins & Nutrients for Healthy 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:

  • egg
  • dairy products
  • Liver
  • Liver oil
  • Yellow and orange fruits (carrots, bell peppers, squash, mango, grapefruit, cantaloupe, nectarine)
  • sweet potato
  • Turnip
  • Spinach

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.”

Vitamins & Nutrients for Healthy Skin

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.

Vitamins & Nutrients for Healthy Skin

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.

Vitamins & Nutrients for Healthy 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:

  • Cauliflower
  • Green tea
  • Soy
  • Cereals
  • olive oil
  • Canola
  • Spinach

Also read this article: Pregnancy Safe Skin Care Routine | Best Routine for You and Your Babe

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:

  • Yolk
  • Trout
  • Salmon
  • Shrimp
  • Liver
  • Lion
  • Soy milk
  • Cereals
  • Oat
  • Orange juice

Chapter 2

Minerals; Vital for Skin

Human skin is actually a barrier that protects the human body from external dangers and requires proper nutrition. Minerals make up a large part of a healthy diet.

Minerals are part of every living cell in the body and work together to build and regulate many of the body’s functions. They are basically the spark plugs that keep our engines running.

A balanced diet rich in fresh and organic fruits and vegetables, essential fatty acids from foods such as oily fish and avocados, protein, and plenty of pure water will ensure the health of your skin. However, there are several factors that can upset the mineral balance in our body. Some of the vital minerals for maintaining skin health are mentioned as follows.

Vitamins & Nutrients for Healthy Skin

Selenium; Anit- skin cancer

Scientists believe that selenium plays a key role in preventing skin cancer. Selenium in skin cells is a component of selenoproteins. These antioxidant enzymes protect the skin against free radicals by inactivating peroxides. Therefore, it also has sunscreen properties. Cigarettes, alcohol, and birth control pills block selenium absorption.

This mineral can be absorbed through foods, supplements, or creams. People who suffer from skin cancer should get selenium on daily basis. Some of the foods and nutrients that are rich in selenium are:

  • Sea food
  • Chicken
  • Lamb and beef
  • Garlic
  • eggs
  • Mushrooms
  • Nuts
  • Sunflower seeds
  • Soy
  • Cereals

Zinc; A Mineral Treatment for Acne

Six percent of the total zinc in the body is spent on the skin. Zinc is present in every layer of the epidermis and dermis of the skin and hair follicles. Metallothionein is a storage molecule of zinc and copper that provides high levels of these minerals to cells.

Vitamins & Nutrients for Healthy Skin

Zinc is quite beneficial for treating acne. It controls the production of skin oil and hormones that lead to acne. It also has antioxidant properties to protect against premature aging of the skin and muscles. It also helps the skin heal after injury and plays an important role in strengthening the immune system. Zinc is available in the form of supplements and creams. It can also be absorbed by taking nutrients such as:

  • Rice
  • Almonds
  • Barley
  • Rye
  • Lettuce
  • Hazelnuts
  • Walnuts
  • Sunflower seeds
  • Sesame seeds
  • Olives
  • Lean meat
  • Liver
  • Dried legumes
  • Vegetables
  • Soy
  • Peas

Copper; For a Fresh, Colorful Skin

Copper produces collagen and elastin. This mineral also helps increase the function of antioxidants (such as selenium) to protect against skin damage. Copper, alongside vitamins and zinc, helps build elastin (a protein that keeps skin supple).

Copper-rich foods are also needed to convert the amino acid tyrosine to preserve hair color and skin pigment. The deficiency of this mineral is rare, and doctors warn patients to avoid taking copper supplements arbitrarily and consider the topical application of this mineral more appropriate. Copper peptide-rich creams quickly improve skin roughness, fine lines, wrinkles, and sunburn. They significantly increase the skin’s elasticity, thickness, and radiance. Here you can find a list of nutrients rich in copper:

  • Seafoods (shrimp and fish)
  • Meat (liver, offal, and heart)
  • Avocado
  • Types of beans
  • Lentils
  • Garlic
  • Peas
  • broccoli
  • Mushrooms
  • Black pepper
  • Oat
  • Bananas
  • Oranges
  • Raisins
  • Soy
  • Green leafy vegetables
  • Nuts (hazelnuts, walnuts, almonds, pistachios)
  • Cereals (bran, crushed wheat)
  • Cocoa

Vitamins & Nutrients for Healthy Skin

Silica; Keep Your Skin Firm and Free of Wrinkles

Silica is a mineral that helps strengthen the connective tissue of the muscles, tendons, hair, nails, cartilage, and bones. It is very important for regulating blood circulation in the arteries and is one of the vital components for maintaining healthy skin.

Lack of silica in the skin leads to loss of elasticity of premature aging and slower healing of skin wounds. Deficiency of this substance in the body causes scaling and staining of nails and increases wrinkles in the skin. On average, adults consume between 20 and 50 milligrams of silicon a day. Here are some nutrients that contain high levels of silica:

  • Onions
  • Peas
  • Beets
  • Strawberries
  • Cucumbers
  • Mangoes
  • Celery
  • Leeks
  • Rhubarb
  • Bananas
  • Raisins
  • Barley

Also read this article: Tattoo Aftercare | Everything You Need to Know About Taking Care of Your New Ink

Magnesium; Keep Your Skin Young

Magnesium is an essential mineral for skin, bones, teeth, hair, and muscles. Magnesium deficiency can accelerate skin aging. Therefore, adding this substance to skin-care products can help maintain skin firmness.

Magnesium has the ability to detoxify the epidermis and cleanse the skin and is effective in treating areas of the skin that are prone to allergic reactions and acne. Magnesium-containing oils are used to exfoliate and shed dry skin to stimulate the lymphatic system to make new, fresh cells.

Vitamins & Nutrients for Healthy Skin

Eating fast food and drinking too much soda and alcohol can accelerate the depletion of magnesium from the body, so it is necessary to avoid them. Magnesium can be absorbed by consuming nutrients such as:

  • Yogurt
  • Apricots
  • Avocados
  • Cantaloupe
  • Grapefruit
  • Bananas
  • Whole grain rice
  • Spinach
  • Almonds
  • Walnuts
  • Sesame seeds
  • Fish
  • Kidney beans
  • Green beans
  • Millet
  • Nuts
  • Licorice
  • Fenugreek
  • Fresh coriander seeds
  • Oats
  • Mint
  • Fennel seeds and soybeans
  • Pumpkin seeds
  • Dark chocolate

Calcium; A Juicy Skin Is a Healthy Skin

Calcium is used to build new skin cells and shed old cells. Skin that does not have enough calcium in its epidermis becomes brittle, thin, and dry. Calcium helps to strengthen bones, teeth, and nails. It also improves the elasticity of the skin.

Excessive beverages, alcohol, red meat, and coffee cause calcium deficiency. A sedentary lifestyle also releases calcium from bone reserves. The nutrients that are proved to be great ources of calcium include:

  • Milk and its low-fat products (yogurt, cheese, buttermilk, curd)
  • Seafood
  • Sesame
  • Cocoa
  • Broccoli
  • Peas, beans
  • Nuts (walnuts, almonds, hazelnuts, and pistachios)
  • Oat
  • Dried plums
  • Cabbage
  • Parsley

Potassium; Keep Your Skin Hydrated

Potassium, along with sodium, regulates the level of water in the body’s cells, so a lack of potassium in the diet can lead to dry skin, lack of skin protection, and other skin disorders. Most people get enough potassium through their daily diet, but people with high diarrhea or sweating need more potassium. Ptassium can be found in:

  • Avocado
  • Oak
  • Spinach
  • Watermelon
  • Bananas
  • Sweet potatoes
  • Wild salmon
  • Dried apricots
  • Pomegranates
  • Coconut water
  • White beans
  • Black beans
  • Yogurt

Vitamins & Nutrients for Healthy Skin

Iron; A Lively Skin

Iron deficiency causes a reduction in hemoglobin levels and reduces blood flow to the subcutaneous tissue. Pale skin and dark circles on the skin are the most common symptoms of iron deficiency or anemia.

Daily and adequate iron intake will give your skin a radiant pink color. Iron also plays an important role in accelerating wound healing. Without proper oxygen supply (which carries other nutrients), it may take a long time for wounds to heal. Iron sources include:

  • Liver
  • Lean red meat
  • Yolk
  • Poultry meat
  • Peach skin
  • Walnuts
  • Pistachioes
  • Hazelnuts
  • Almonds
  • Beans
  • Oat
  • Green vegetables
  • Beans
  • Pumpkin seeds
  • Cereals
  • Dark Chocolate

Sulfur; A Cleansed, Healthy Skin

Sulfur is an essential substance for the health and protection of the skin, hair, teeth, and bones. Sulfur is good for fighting infections and bacteria on the skin. It also promotes cell division and prevents premature aging.

Since consuming sulfur excessively causes dry skin, itching, swelling, and skin irritation, one must be cautious when consuming this mineral. Topical sulfur may not be safe during pregnancy or while breastfeeding. It is also not recommended when using other acne medications on the skin unless your doctor tells you it is alright.

Applying sulfur to the skin is usually topical (cleansers, gels, lotions, soaps) and is not taken orally. Bathing in sulfur springs is one way to provide this substance for the skin. Some sulfur-rich sources are:

  • Eggs
  • Meat
  • Fish
  • Garlic
  • Onions
  • Broccoli
  • Asparagus
  • Cabbage
  • Dairy
  • Beans

Vitamins & Nutrients for Healthy Skin

Chapter 3

A Healthy Skin Is a Well-Nourished Skin

Skin is our first line of defense against outer dangers like microbes, viruses, radiation, and pollutions. Nourishing the skin is the best way to reinforce the defense line and keep your skin healthy and fresh. Taking vitamins & nutrients is vital for healthy skin, and you should consider to intake them on a daily basis through a healthy diet.

skin assessment

How to Have a Healthy Skin?

The first thing to know is that you should always focus on rich and healthy foods, even if you are trying to lose weight. “Our bodies do not know what calories are. It is important to understand this when it comes to eating whole foods because they contain large amounts of nutrients, chemicals, and enzymes that work together in a way that we can Keep healthy”, says Toronto nutritionist Keira Foy. Including nutritious foods like almonds, eggs, blueberries, fish, peas, and oranges in your diet may be quite helpful to attain vitamins & nutrients for healthy skin.

Vitamins & Nutrients for Healthy Skin

FAQ

What nutrients promote healthy skin?

Eating plenty of fruits and vegetables rich in antioxidants is good for your whole body, including your skin. Antioxidants such as beta-carotene and vitamins C, E, and A can curb the damage caused by unstable molecules known as free radicals. These molecules can harm skin cells and cause signs of aging.

Which vitamin is the good skin vitamin?

Normal skin contains high concentrations of vitamin C, which supports important and well-known functions, stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photodamage.

What does vitamin C do for the skin?

Topical vitamin C is a science-backed, dermatologist-favorite ingredient that may help slow early skin aging, prevent sun damage, and improve the appearance of wrinkles, dark spots, and acne.

What vitamins make your skin clear?

Vitamins & Nutrients for Healthy Skin

Increasing consumption of vitamin A, D, zinc, and vitamin E can help fight acne and lead to clearer skin.

What is vitamin A for face?

Vitamin A. Both the upper and lower layers of skin need vitamin A. It seems to prevent sun damage by interrupting the process that breaks down collagen. Since it's an antioxidant, it may give your skin some protection against sunburn (although not as much as wearing sunscreen).

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