essential vitamins for healthy skin

Beauty Tips, Skin Care

11 Essential Vitamins For Healthy Skin

Sara Kettler

Your skin fights daily with free radicals, although food is of utmost importance to have healthy skin. Vitamins are a perfect supplement to regenerate, healthy, and nourished. We give you the essential vitamins for healthy skin that improve the health of your skin.

Essential Vitamins For Healthy Skin

1. Vitamin A

It promotes healing, provides softness, and strengthens the natural defenses of the skin. Vitamin A can find in products of animal origin such as butter, eggs, liver, cheese and also in fruits and vegetables: carrots, spinach, broccoli, orange, apple, etc.

2. Vitamin B2

Also known as riboflavin. It is a water-soluble vitamin very sensitive to light. Therefore the foods that contain it should store in dark places or opaque containers to preserve.

It is involved in the processes of skin regeneration and hair growth. It is essential in the processes of cellular respiration and intervenes in the oxygenation of body tissues. Its deficit can cause excessive excretion of sebum that leads to oily skin and the appearance of acne.

The foods with the high content of vitamin B2 are meat, fish, dairy, and eggs.

3. Vitamin B3

Protects and prepares the skin for sunbathing. It is sometimes used to prevent sun allergies. It can find in the liver, lean meats, chicken, nuts, fish, and dried beans.

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4. Vitamin B5

Its scientific name is panthenol, and it promotes the proliferation of fibroblasts, which are skin-repairing cells. It also improves hydration and elasticity, and if combined with glycerol, it becomes an excellent moisturizer.

Vitamin B5 can find in pumpkin, almonds, whole grains, and animal products of chicken and dairy products.

5. Vitamin B6

Balances oily skin, reducing the secretion of sebaceous glands. This vitamin can find in the liver, chicken, pork, fish, potatoes, dried beans, bananas, whole foods, and other fruits and vegetables.

6. Vitamin B12

It is responsible for the formation of red blood cells and is considered an anti-aging vitamin. It also stands out for regulating the pigmentation of the skin and illuminating it, unifying the tone.

7. Vitamin C

Favors the healing of the skin, intervenes in increasing the body’s defenses against infections. It is necessary for the formation of collagen (an existing protein in the skin tissue) and has an important antioxidant role, destroying free radicals and protecting the skin against ultraviolet rays.

Vitamin C can find in fruits and vegetables, especially citrus fruits, strawberries and strawberries, kiwis, lemons, oranges, grapefruit, green peppers, green leafy vegetables such as spinach and parsley, potatoes.

The action of heat destroys vitamin C. That’s why it’s better to eat fresh fruits and vegetables. It is also destroyed over time and when combined with alcohol.

8. Vitamin D

The vitamin D is absorbed mainly through sunlight and often have a deficiency of this vitamin that can not always be exposed to sunlight, for example, in winter. And sometimes there is not enough time to assimilate it through all the skin of the body.

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One of the recommendations to look beautiful and young skin is that you do not expose too much to solar radiation because it causes premature aging among other risks.

Taking vitamin D will improve the appearance and lack of luminosity of the skin. It also helps to fight acne, irritated skin and improves psoriasis. It has a rejuvenating effect and helps cell renewal.

9. Vitamin E

It delays skin aging. It is the primary antioxidant vitamin, destroys cellular free radicals that are formed by the action of ultraviolet radiation. If applied locally, stimulates skin microcirculation.

Foods high in vitamin E are a sunflower, wheat germ, and olive oils, egg yolk, whole grains, legumes, green leafy vegetables, nuts, fish and meat.

10. Vitamin F

Perhaps it is one of the least known skin vitamins, but the truth is that it provides omega 3 and omega 6 fatty acids that will help you to maintain your skin with right muscle tone as well as promote cell regeneration.

11. Vitamin K

Vitamin K decongests the skin by activating circulation. In this way, it combats cutaneous redness. It is excellent to eliminate bags and dark circles.

Minerals For Skin

1. Selenium

It has an antioxidant action that contributes to the delay of aging of the skin cells. It can find in eggs, dairy products, and mushrooms.

2. Zinc

Protects against UVA rays, participates in the formation of collagen (a protein found in the skin), and has anti-inflammatory properties. It can find in meat, milk, eggs, and seafood.

3. Copper

The lack of this vitamin weakens the skin. It can find in fruits, vegetables, and oysters.

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Other Essential Nutrients For Skin

To promote the renewal of the skin, apart from the vitamins that we have mentioned, we must include the following nutrients in our daily eating habits:

1. Collagen

Collagen is the standard, abundant protein present in our skin. It can find in different connective tissues, such as skin, bone, cartilage, and tendons. As we age, our body’s ability to produce collagen decreases. Therefore, increasing the daily dose of collagen will help to preserve the firmness and elasticity of the skin. Collagen is an essential nutrient for the prevention of wrinkles.

The foods with the highest collagen content are the gelatins of products of animal origin, meat, and fish broths. There is a series of foods that help the natural production of collagen such as fruits and vegetables rich in lycopene such as apples, beets or strawberries, fruits with a high percentage of vitamin C and vegetables with a higher sulfur content such as celery, garlic, and onions. Dairy products, because of their high content of, also promote the production of collagen.

2. Hyaluronic Acid

It is a natural glycosaminoglycan, a polysaccharide of the connective tissue. It provides support to the cells and acts as a buffering and lubricating agent for our skin, hair, and eyes. Therefore, it maintains moisture in the skin, hydrating it, and decreasing the appearance of wrinkles, increasing its elasticity. Mitigate the effects of environmental pollution and ultraviolet light that favor the aging process.

To ensure the supply of vitamins and minerals, apart from a balanced diet, we can include a food supplement for skin care and achieve a healthier appearance.

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