Vitamins and minerals are necessary for your body development including the skin, which is the important part of the body as it protects the inside. To shield the skin, you should drink a lot of water, do regular exercise, and eat healthy foods that can supply the nutrients for skin cells. Skin is a large organ in the body and it covers all your body. This organ has two layers and the mains functions of the skin are sensation, regulation, and protection. In this comprehensive article, VKool.com will show you top 9 best minerals and vitamins for clear skin complexion. You should read thoroughly to get the useful information for improving the skin look.
Best Minerals And Vitamins For Clear Skin Complexion
1. Vitamin A
The skin protects your body from the outside factors such as chemicals, impacts, radiation, micro-organisms, and it is a primary task as a good barrier for wounds. As the result, you should take care of the skin every day. Vitamin A is a vital vitamin for health and for your skin. If your body does not have enough vitamin A, you will have a bone ache, gut, keratosis pillaris, dry skin, etc. In contrast, you will treat the dryness, wrinkles, and pigmentation on the skin well if you supply vitamin A every day. One of the clues that your body needs supplying vitamin A is scaly skin. Moreover, you will have a higher risk of having acne, eczema, psoriasis, cold sores, burns, sunburn, wounds, due to vitamin A deficiency. What are the foods that contain vitamin A? You might eat leafy greens, carrots, oranges, cantaloupe, cheese, eggs, low-fat milk, liver, and so on.
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2. Vitamin B Complex
Having a nice and healthy skin is a dream of women, even for men. To improve the skin health, eating foods with vital vitamins and minerals is a safe and cheap solution for you. Vitamin B complex includes vitamin B1, B2, B3, B6, B9, B12 that can enhance the skin complexion well. If you get enough vitamin B6, you wil
l have a chance to increase oxygen transportation, improve your metabolism, and encourage the enzyme production. Also, vitamin B3 can help you treat acne very well. Your health will be damaged if the body does not get necessary vitamin B. Vitamin B12 will help you treat anemia and you can eat more vegetables, meat, and dairy products to get this. While getting vitamin B6 in fish, poultry, liver, potatoes, non-citrus fruits can help you reduce anemia, confusion, depression, cracks, rashes, etc.
3. Vitamin C
Vitamin C is one of the best vitamins for clear skin complexion and it is so powerful to treat dry skin. Specifically, vitamin C might prevent UV damage, decrease wrinkles, improve skin look, and enhance the skin health effectually. This vitamin also reduces the roughness and dryness on the skin as well as treats scars, wounds on the skin fast. Furthermore, the vitamin C can lower the aging process on the skin as speeds up the production of collagen. Your body needs more vitamin C if the skin is too dry, scurvy, or rough. In addition, due to vitamin C deficiency, your hair might grow slowly; you can get difficulty sleeping, get joint pain, change the moods, have depression, get keratosis pillaris, and the healing process is slow. Parsley, cilantro, chives, thyme, basil, kiwi, citrus fruits, strawberries, bell peppers, broccoli, guava, dark leafy greens are the good sources of vitamin C.
4. Vitamin D
You might hear about the vitamin D function for bone development, especially to prevent bone loss, bone pain, and kidney disorders. Regulating is also an important function of the skin and it regulates the aspects such as the temperature, circulation changes, and vitamin D, contribute significantly in this work. This vitamin is also helpful for healing keratosis, lupus vulgarism, muscle weakness, vitiligo, psoriasis, high blood pressure, obesity, high cholesterol, blood vessels, and so on. For the skin, this vitamin can help balance the skin tissues, moisturize the skin, and hydrate the skin effectively. If your body do not obtain enough vitamin D, you will have the danger of cardiovascular disease, asthma, weak bones, skin cancer, reduced immune system, and skin aging. You can take a bath under the sun in the early morning and consume it through the diet such as almond milk, cereals, egg yolk, oatmeal, orange juice, milk, sardines, tuna, cod liver oil, etc.
5. Vitamin E
The skin is sensitive and it is also good to report the body about the changes of the environment and it can help you feel how the body gets pain, cold, and heat. So it is very important to the body health and you should concern it as more as possible. Vitamin E is probably one of the most leading vitamins for clear skin because it can reduce the free radicals caused by the sun expose in the boy and reduce the skin aging successfully. Additionally, vitamin E might reduce age spots, wrinkles, lines, and stretch mark as well as improve the skin very well. If you do not get enough vitamin E, your hair will be rough, have age spots, and you will get cramps, reduce sex drive, and feel weak. You can eat vitamin E-rich foods such as leafy greens, wheat germ, broccoli, pumpkin, peanuts, squash, plant oils, shellfish, avocados, fish, sunflower seeds, spinach, nuts, tofu, etc. You also can take supplements after consulting the doctor.
6. Vitamin K
Vitamin K is an excellent vitamin for dry skin, especially, it is exceedingly useful in reducing dark circles on the skin. Also, this vitamin can prevent the blood clotting, reduce itchiness, improve your bone health, remove burns, stretch marks, scars, spider veins, and bruises. Lack of vitamin K, you will get some risks such as the bleeding, weak bones, osteoporosis. As the result, to improve your health and energy, you should consume vitamin K more and more through the diet. You can get prunes, olive oil, soybeans, pickles, asparagus, fennel, Brussels sprouts, leeks, okra, chili powder, etc. Vitamin K is also used to produce supplements, so you can take it after asking your doctor.
Zinc plays an important role in shielding the skin from UV radiation, fight inflammation, and improve the wound healing. If you have acne on the skin, zinc is one of the powerful minerals for skin health. Zinc can improve the immune system, heal wound, and synthesize the protein on the skin. If you want to have more glowing skin, you need to pay attention to this. Zinc deficiency can result in acne, boils, psoriasis, dermatitis, white marks, inflexible elasticity, and appetite reduction. Therefore, along with other minerals and vitamins for clear skin, you cannot neglect this perfect one. Shellfish, kidney, pumpkin seeds, nuts, beef, lamb, liver, oysters, scallops are suggestive sources for you.
Scientists believe that selenium is crucial in reducing the risk of skin cancer. This mineral can protect the skin from sun damage and reduce the burning from the sun. According to the report of The Journal of the American Medical Association in 1996, skin patients will have 37% fewer malignancies, 50% reduces risk of the death, and 17 % reduces the mortality when they ingest 200 micrograms of selenium each day. Also as a study of Photodermatol Photoimmunol Photomed in French in 1991, selenium might reduce the sunburn in the skin perfectly and the great sources of selenium are eggs, garlic, seafood, and whole-grain cereals. Particularly, selenium can help you fight cancer, reduce stress, prevent heart disease, regulate thyroid function, increase longevity, reduce asthma signs, boost fertility, etc.
Another useful mineral for the skin and body is copper. This mineral can help enhance elastin, fibers to contribute skin structure from inside. According to the research of the University of Pennsylvania , copper can help reduce photodamage, wrinkles, fine lines, roughness, clarity as well as improve the thickness and elasticity of the skin really well. Seafoods, kale, mushrooms, seeds, nuts, pulses, dried fruit, avocados, goat cheese, fermented soy foods are the good sources of copper you should take effectiveness for the skin. Copper is not only good for the skin health, it is also great for your eyes, hair, connective tissues, brain stimulation, enzymatic reactions, premature aging prevention, energy increase, immune improvement, cholesterol reduction.
To get more useful tips and secrets to take care of the skin, you can go to our main page on the skin care. After reading the article about the best vitamins for clear skin, I hope that you are clarified with the information shown and know how to improve the skin complexion safely and cheaply at home. If you have any question, please leave the comments below.
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