Skin Health – Do not forget that the dermis needs specific vitamins to stay radiant and beautiful in the face of environmental pollutants. Try to include those that we specify below, both in the ingredients of your cosmetics and in your diet.
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Importance of vitamins
You should know that the consumption of vitamins is essential in the development of every human being since they benefit the correct functioning of all the body’s systems, organs, and processes, including the skin.
Four important vitamins for skin health
1. Vitamin A
Vitamin A is one of the important vitamins for skin health. There are vitamins that your body cannot produce on its own, such as this one.
For this reason, you must include it in your diet through food or some aesthetic product in the case of the skin.
Vitamin A plays a vital role in the health of your skin. It provides the necessary protection against solar radiation, inhibiting the growth of specific cells.
It also helps fight diseases such as acne, psoriasis, and dryness by providing hydration and elasticity, as stated in this study conducted by the Bombay College of Pharmacy (India).
Prepare your skin a few days before the arrival of sunny summer by consuming this vitamin in smoothies or salads that contain fruits and vegetables such as:
- Sweet potato.
- Green leaves (spinach, lettuce, cauliflower)
It says that the foods that can benefit you from this great vitamin have a red/orange color because they contain beta-carotene. These are potent sources of vitamin A for the skin.
2. Vitamin B3
Also known as niacin, it is the vitamin par excellence of the B complex for creating many cosmetics that contribute to the reduction of acne or inflammatory problems. This is suggested by this study by the Hautklinik am Klinikum der Stadt Karlsruhe.
Its favors the body in obtaining the proper shine for the skin and rebuild it in case of looking loose or flabby and thus preventing its aging in the short term. The foods that you can consume to benefit from its properties are:
- Chicken breasts.
- Corn tortillas.
In addition to these, we also recommend consuming those foods that contain a high content of vitamin B12, as stated in this article. This is responsible for forming red blood cells in the body to regulate the proper tone of the skin and its pigmentation.
Thanks to research from the Crump Institute for Molecular Imaging (United States), it has also been proven that it helps eliminate bacteria from the skin, helping to reduce acne. Remember to eat these foods to get their benefits:
- Beer yeast
- Liver
- Sardines
- Shellfish
3.Vitamin C
Another important vitamin for skin health is vitamin C. Here is what is responsible for the firmness of your skin, as it helps to synthesize collagen in the skin, as stated in this study carried out by the University of Otago (New Zealand). This is the protein in charge of providing elasticity to the tissues and their rapid reconstruction in the face of damage caused by age or possible conditions.
On the other hand, it is responsible for reducing and preventing spots since it contributes to keratin production in the body, a total protein for forming new cells. Take advantage of its benefits in foods such as:
- Citrus (lemon, grapefruit, oranges)
- Papaya
- Guavas
- Yellow pepper
- Melon
4. Vitamin E
Vitamin E will help you combat the visible effects on the skin caused by age or diseases caused by the sun or other toxic agents.
This acts as a powerful antioxidant (according to this research carried out by the Higher Institute of Medical Sciences of Havana), purifying the body of free radicals, preserving collagen reserves and cells. To start enjoying its benefits regularly, you can:
- Regularly add a pinch of pepper to your dishes.
- Prepare dressings in vegetable oils such as olive.
- You can also consume walnuts, olives, and sunflower seeds.
Another curious fact is that this vitamin collaborates with the regulation of moisture in the skin. Besides, it helps with the absorption process of vitamin A in the body.
As you can see, eating a balanced and nutritious diet, full of vegetables and fruits, allows you to consume all the important vitamins for skin health. It would be best if you also drank a lot of water to stay hydrated. Remember to use creams and products suitable for your skin type.
