Healthy beautiful skin is the dream of everyone, especially women. There are many ways to get healthy, youthful and flawless skin, but the simplest, most natural and effective way is following a healthy diet rich in vitamins and minerals.
Good Vitamins For Skin – What Are They?
A healthy skin not only purifies your body, avoids infectious pathogens but also regulates your body temperature and produces vitamin D to keep the health of bone, muscle and other organs. To get a healthy skin, it is very important to provide a full range of vitamins for skin. In fact, what you put in your body will reflect on your skin. Diets with many processed foods often make your skin dull, oily, and dark. On the contrary, eating foods rich in good vitamins for skin will make your skin healthier. However what kinds of vitamins are necessary for beautiful skin? Today I am glad to show you some information about vitamins for skin on our site.
I. Some General Knowledge Of Vitamins For Skin:
– Most people lack vitamins, minerals and herbs to help the body to function well. You need to understand your skin and know how to choose the right skin care products.
– The number of skin care products that contain vitamins has more than tripled since 1991.
– Eating fruits or drinking fruit juice every day is necessary to provide all the vitamins for skin health.
– Studies pointed out a strong relationship between diet and skin health. Therefore, if your dream is getting a beautiful skin, take note of your diet plan.
– Studies show that certain vitamins and minerals, when used properly, can give you a healthy and beautiful skin as well as improve your overall health.
– Lack of vitamins can make skin lifeless, freckled or acne and dull.
Experts say that vitamins are good for skin and hair care of women. Vitamins will help increase skin elasticity, making your skin white rose and healthy. Whether you additional vitamins from fresh foods, drugs or cosmetics, vitamins will help you get the perfect look. Here are top 7 vitamins for skin health that you should not skip to nourish skin, lighter skin, and minimize the damage on your skin.
II. Top Essential Vitamins For Skin Health:
1. Vitamin A
Vitamin A or Retinol is among the most popular and effective vitamins for acne treatment and skin care.
Dr. Doris Day, an assistant professor at the Medical Center of New York University, said: “There are over 700 studies showing vitamin A makes skin more healthy and youthful”. Vitamin A is essential for the development and regeneration of skin cells, supporting the recovery of skin elasticity and helping slow the aging process Vitamin A also makes a smooth skin, reduces wrinkles, and prevents skin dryness. Vitamin A can heal scrapes, wounds and other damages in your skin because it helps the skin rebuild tissues. In case your body are lacking of this vitamin, you will see dry, flaky skin and acne. Providing enough vitamin A helps your skin get rid of drying and flaking, especially in the cold season. Vitamin A is capable of binding the skin cells on the skin's surface. Vitamin A is the necessary antioxidants for your skin.
Packaged in the drugs used to treat acne, vitamin A seems to be an indispensable component. However, high doses of vitamin A can be dangerous, so it is necessary to ask your doctors when you need to use a large amount of this vitamin. For the natural acne treatment, you can eat more foods containing vitamin A because they are proven to be beneficial for the acne treatment and completely natural. Besides, vitamin A can also help our body prevent some skin diseases, including KP.
Foods that have high levels of vitamin A include leafy green vegetables, carrots, potatoes, spinach, meat, milk, eggs, butter, mango, citrus fruits, tomatoes, pumpkins and yellow squash. Milk as well as whole grains is also rich in vitamin A that is the good choice for a healthy skin. Many kinds of creams containing vitamin A are also available to nurture healthy beautiful skin.
Although vitamin A helps to improve your skin health but according to a survey at Columbia University published in Go Ask Alice, you should not use an overdose of vitamin A per day. If you want to add vitamin A, it is necessary to ask your doctors or inappropriate doses can cause serious side effects.
2. Vitamin B
If you have suffered long-term effects of dry skin problems and want to say goodbye age spots, vitamin B is for you. Vitamin B helps balance skin tone and reduces acne. Vitamin B good for skin includes B1, B2, B3, B5, B6, B7, and B9. Each type has its own effect on your skin.
– Vitamin B1 plays an important role in eliminating free radicals and toxins on skin, improving blood circulation process.
– Vitamin B2 or riboflavin is very important for skin health. Vitamin B2 promotes the development and growth of cells, keeping skin looking younger longer. However, many recent studies show that 14-31% of women lack this vitamin. This deficiency causes skin diseases such as KP, wrinkled skin, chapped lips, red nose…
– Vitamin B3, also called niacin builds blood cells, enhances immune function, improves blood circulation, and lightens skin. Vitamin B3 also enhances moisture on your skin, reducing redness spots. Vitamin B3 is proven to enhance the production of ceramide and fatty acid, two compounds play an important role in protecting your skin. The better protective layer your skin has, the more effective moisture absorption of your skin. Therefore, vitamin B3 is necessary for your skin, especially for dry and sensitive skin. Vitamin B3 also prevents the movement of oil in the skin cells, limiting the pigmentation on your skin.
– Vitamin B5 (pantothenic acid) promotes the growth and maintenance of skin beauty. In particular, vitamin B5 is very useful in the process of cicatrizing to heal wounds, especially minor wounds and minor burns. It enhances the immune system by creating antibodies.
– Vitamin B6 (pyridoxine) regulates sebum secretion of the skin. Dermatitis is a common sign of the deficiency in vitamin B6. In addition, vitamin B6 enhances vitality, participates in the creation of compounds necessary for the body to increase the appetite and improve the digestibility.
– Similarly, vitamin B7, also called biotin, is important for healthy skin.The deficiency of vitamin B7 can cause dry skin, dermatitis and other skin problems.
– Vitamin B9 (folic acid) is involved in the formation of blood, brain and skin cells. Folic acid deficiency is the cause of skin problems.
– Vitamin B12 is among the best vitamins for skin and hair. If you lack vitamin B12, both hair and your skin will be affected. Excellent sources of this important vitamin include eggs and dairy products.
You can find these natural vitamins for skin health in poultry, fish, whole grains, dried beans, bananas, meat, dairy products, green leafy vegetables…
3. Vitamin C
Vitamin C is well-known for its strong antioxidant properties. Vitamin C can protects skin from the damaging effects of free radicals, the cause of wrinkles, loose skin and other symptoms of skin aging. Vitamin C makes skin firm and smooth, reduces skin pigmentation. Vitamin C also protects skin against UVA, UVB, eliminates risk of skin cancer and stimulates collagen production, making your skin smooth. A study on women who treat their sunburned skin with vitamin C for 6 months showed a significant improvement on their skin that is lighter and healthier. It enhances the immune system against infections and harmful pathogens. Vitamin C heals scars, cuts, and bruises. This vitamin has been proven to reduce the number of acne and accelerate healing of acne lesions. Eating fewer foods containing vitamin C is the cause of dry skin, peeling and slow process of skin regeneration after injury.
Although the efficacy of vitamin A and C sounds the same, but in fact you should use all two types of this vitamins for skin because skin aging come with different directions and you need to take more vitamin to remain youth.
A healthcare national organization in America recommends to supplementing foods rich in vitamin C every day because your body can not maintain the amount of vitamin C needed. To get enough vitamin C, you should use foods such as oranges, strawberries, papaya, watermelon, pineapple, mango, blueberries, kiwi or other fruit juices. You can also supplement vitamin C through vegetables such as potatoes, brussel sprouts, broccoli, cabbage, cauliflower, tomatoes or zucchini.
4. Vitamin D
Many people do not know that like many kinds of vitamins for skin, vitamin D is indispensable to the beauty, health and longevity of skin, the largest organ in your body.
Vitamin D plays an important role in skin cell development and repair, promotes calcium absorption. Vitamin D moistens your skin, helping you stretch the skin smooth without cracks. In winter, you should supplement more vitamin D for your skin. Enough vitamin D, your skin will be minimized acne, boosted elasticity, stimulated collagen production, enhanced radiance, and lessened lines and the appearance of dark spots
Vitamin D also mobilizes your skin’s immune system and helps destroy free radicals that can cause premature aging. Vitamin D preserves skin softness, health, and youthful appearance.
One of the most well-known uses of vitamin D for skin health is in psoriasis treatment. Psoriasis can be prevented and healed by the topical application of prescription vitamin D cream or by taking prescription vitamin D supplements.
There are a few natural sources of vitamin D for skin. The best source of vitamin D is the sun. It is great to give your skin vitamin D from the outside in by taking a sunbath in the early morning. However unprotected exposure to the sun’s ultraviolet rays can raise the risk of skin cancer. You also can eat foods rich in vitamin D. The most common food source is fortified milk. Foods containing vitamin D include beef liver, tuna, cheese, cod liver oil, egg yolks, herring, cereal and salmon.
5. Vitamin E
One of the best vitamins for skin is vitamin E. Vitamin E is essential for the growth of healthy skin tissue, also is an antioxidant that is extremely stable. It helps treat dry skin and combat the harmful effects of UV rays. Vitamin E reduces the phenomenon of dry skin by helping skin retain moisture. Vitamin E can also help heal the skin damage caused by free radicals in cells that cause skin aging. A study showed that vitamin E works to restore skin damage caused by exposing to tobacco smoke. Vitamin E also helps reduce skin redness, dry and rough
In addition, vitamin E also helps repair the skin cells and prevent the accumulation of excess fat on the skin. Vitamin E not only is a very important part in the prevention of acne but also helps the skin healthier and more beautiful.
You can get this vitamin from foods rich in vitamin E such as wheat germ, almonds, peanuts, vegetable oil, sunflower seeds, salmon, mackerel, green leafy vegetables, whole grains, soy products…
6. Vitamin F
Vitamin F is two unsaturated fatty acids: linoleic acid and alpha-linoleic acid. Vitamin F is necessary to normal growth and function of healthy cells. Vitamin F is also essential to build the skin surface, helping your skin smooth and youthful. According to “Foundations and Clinical Applications of Nutrition” report, without adequate amounts of vitamin F, your skin will be dry and thin, resulting in easy bruising and skin tears.
Vitamin F prevents wrinkles on the skin, reducing the harmful effects of ultraviolet rays in sunlight.
Several studies have shown that alpha-linolenic acid (omega-3 fatty acid) is useful in the treatment of inflammatory, eczema and psoriasis.
Linoleic acid (Omega-6 fatty acid) is essential for the body and synthesis of fatty acids in your body. In skin care, linoleic acid provides moisturizing, anti-inflammatory and healing support. Linoleic acid also helps deal with acne, softens your skin, and keeps it youthful and supple. Because of its ability to permeate your skin barrier, it can also help facilitate the penetration of other active ingredients such as antioxidants.
Vitamin F can fight free radicals and anti-aging, help absorb vitamins E and C, strengthen the circulatory system, reduce UV damage and protect collagen in your skin against inflammation.
If you have dry skin and acne, you should supplement vitamin F by eating foods rich in vitamin F or applying vitamin F directly on your skin. Vitamin F is found in a variety of food sources. Linoleic acid is commonly found in a variety of oils such as grape seed, safflower, poppy seed, hemp oil and sunflower… It is also found in egg yolks, almonds and cocoa butter. Alpha-linolenic acid is found in seed oils, as well as emu, salmon, flax, walnuts, soybeans, hemp seeds and chia.
In aesthetics, you can find linoleic acid in skin-nourishing and building formulas.
7. Vitamin K
Vitamin K works best when applied directly on the skin. Most of the under eye creams contain vitamin K as the basic component for its ability to reduce the dark circles under the eyes and wrinkles. The blood capillaries under the skin are frangible, causing under-eye circles. Vitamin K (aka phytonadione) will help reduce this phenomenon by controlling coagulation. Vitamin K is capable of hiding dark circles that you'll notice dark circles lose after a persistence time using vitamin K. A study showed that using cream containing vitamin K and A for 4 consecutive months reduces dark circles on the skin.
In addition, vitamin K also helps you handle purpura spots, age spots on skin of the elder. If you have signs of skin aging, put vitamin K in your right now. Vitamin K may be the best to remove skin bruising.
Vitamin K is found in green leafy vegetables such as spinach, cabbage, kale, cauliflower … with about 90% of vitamin K that the body absorbs. Vitamin K is also found in meat, cheese and eggs, miso…
All of the above 7 vitamins for skin health not only give you the healthy, youthful and flawless skin but also improve your overall health. I have studied them for a long time, and now, I am glad to share them with anyone who desires to find out what are the best vitamins for skin health to get the dreamed skin.
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