Vitamins are organic compounds and essential nutrients that our body requires for optimal functioning. All essential bodily functions are effectively regulated by vitamins, hence, it goes without saying that they are absolutely vital for our health and overall wellness. The vitamins we are lacking will show on our skin over time, so it’s essential to pay attention to what your body needs. Radiant skin is often times a result of multiple factors, one of the most important ones being the amount of nutrients that it receives, which comes from the food we consume and the supplements that we take. If you are worried about the necessary food for skin, here’s a list of 5 vitamins to focus on depending on your skin concern.
Vitamin A, E and B3 are recommended food for skin concerns surrounding acne. It is the natural treatment option for those looking to get rid of acne, sans traditional medicine. It is important to note that these natural alternatives do take longer than prescription drugs to curb the persistent issue of acne. However, they are less likely to cause any adverse reaction as opposed to medicine. Retinol, a vitamin A derivative is a commonly found ingredient in topical creams and acne skincare products. It reduces inflammation in the skin and prevents skin cells from sticking together and clogging pores. As far as vitamin B3 is concerned, both topical and oral supplements of nicotinamide, a form of vitamin B3 combats acne. Vitamin E is an antioxidant so it fights free radical damage, which contributes to acne. Moreover, low levels of vitamin E in the blood has been correlated with severity of acne.Besides taking vitamins, it is also best to modify your diet and include food sources that are rich in vitamins A, E, and B3. Leafy green vegetables and asparagus contain vitamin E, as do nuts, seeds, and wheat germ (found in whole-grain bread). Olives and olive oil are heart-healthy fats that contain vitamin E.
Vitamins C, B12, and E are excellent vitamins to fight pigmentation and dark spots. The root of the problem for pigmentation is found to be the overproduction and irregular distribution of melanin in the skin. Melanin is produced by cells called melanocytes, which live in the outermost layer of our skin, the epidermis. Melanocytes can be stimulated as a consequence of multiple factors. They are triggered most commonly by inflammation and UV radiation, due to sun exposure and visible light. Vitamin C treats pigmentation by inhibiting the enzyme tyrosinase, which is responsible for melanin synthesis. Studies indicate that a deficiency of Vitamin B12 leads to pigmentation and dark spots over time. Vitamin E reduces sun damage by absorbing the UV rays of the sun when applied topically. It also keeps the skin conditioned and is widely used to treat scarring and lighten dark spots.Citrus fruits such as orange and lemon, as well as vegetables such as broccoli, cauliflower, sprouts, and capsicum are good sources of Vitamin C. Dairy products, meat, fish, lean beef, and cheese are excellent sources of vitamin B12. As far as vitamin E is concerned, green leafy vegetables are your best bet. Include lots of spinach, broccoli, asparagus, wheat germ oil, almonds and sunflower seeds in your diet.
Vitamin A is an important vitamin when it comes to reducing prominent signs of ageing such as wrinkles. The antioxidant properties fight free radical damage. It works by binding to receptors in skin cells, in turn strengthening the protective function of the epidermis, protecting collagen against degradation, and stimulating skin cell turnover. Vitamin C is another important treatment used for wrinkles and fine lines. It works to neutralize free radicals, which cause damage to our skin cells and therefore cause wrinkles, and boost collagen production. Vitamin E is also an emollient that helps nourish and hydrate the skin.The richest natural sources of vitamin C are fresh fruits and vegetables, such as citrus fruits, blackcurrant, rose hip, guava, chili pepper, and parsley. As for the intake of vitamin E, eat foods high in olive, sesame or cold-pressed virgin coconut oil, nuts, seeds, avocados and plenty of fruits and vegetables. Make sure to include a broad spectrum of vitamin A sources, which is found in beef, eggs, and dairy.
As we get older, our skin becomes less elastic and more fragile. Decreased production of natural oils dries out the skin and makes it appear more wrinkled. Fat in the face also begins to diminish, causing loose, saggy skin, and more noticeable lines. Essentially, skin sags when fat, collagen, and elastin break down. It is recommended to use vitamins A, C, and E for sagging skin. Similar to how they help in treating wrinkles, these vitamins help promote collagen production and tighten the skin. Studies suggest that topical forms of Vitamin B3 can also help reduce the appearance of signs of ageing.Bell peppers, broccoli, strawberries, guava, and citrus fruits like pineapples, lemons, limes, and oranges are excellent sources of vitamin C. Wheat germ, nuts, seeds, and avocado help with the intake of vitamin E. Cod liver oil, eggs, fortified skim milk, broccoli, and spinach are good natural sources of vitamin A.
The best vitamins to focus on for dry, patchy and textured skin, are vitamins C, E, and B3. The former is a water-soluble vitamin that helps lock in moisture that hydrates the skin, whereas the latter has emollient properties that keep the skin nourished and soft. Vitamin B3—in its niacinamide form—helps the skin restore its moisture content, improving texture and smoothness. It contributes to glowing, healthy skin in multiple ways.For dry skin, focus on foods that are high in vitamin C, such as citrus fruits as well as foods high in vitamin E such as tuna, salmon, broccoli, almonds, eggs, soya, and wholegrains, which include oats, rye and brown rice. Vitamin B3 is found in foods that are high in protein, such as chicken, beef, fish and nuts.The benefits of applying vitamins topically, as well as consuming them from natural sources, are greatly beneficial for the skin. It’s just a matter of choosing the vitamins that. are proven to be best for treating your specific skin concerns and gradually including them into your diet.
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