The most important vitamins useful for the skin?

skin and food

Maintaining healthy and beautiful skin is a concern for everyone, which is why many people are looking for what they can do or eat to get beautiful skin. Eating food plays an important role in the health of the skin, because the beauty and health of the skin is affected from the outside and from the inside as well, and a healthy diet may help a person appear in the most beautiful and best of their forms. Although there are limited scientific studies looking at the best foods for skin health and beauty, there is no doubt that there is a great, self-evident, and well-known importance of antioxidants. This article aims to talk about proper nutrition and the most important vitamins for skin health and beauty.

Vitamins and skin

The food that is eaten affects the health and beauty of the skin. Therefore, paying attention to a healthy diet may be more important than paying attention to cosmetics and the various mixtures that are purchased or manufactured. Also, attention to a healthy diet must be followed by the emergence of natural beauty. It is important not to focus on eating vitamins or minerals. A specific nutrient for obtaining beautiful skin, as some do. Rather, it is necessary to obtain all the daily needs of all vitamins and minerals. As for vitamins, vitamin A, vitamin E, vitamin D and vitamin C are considered among the most important vitamins for skin health, as they work to fight damage caused by oxidation. It works to fight free radicals that damage the skin and accelerate the signs of aging and aging.

The most important vitamins for the skin

Vitamin A

If you suffer from dryness and flaking in the skin, there is a high possibility that you suffer from a deficiency in vitamin A. Vitamin A also helps build skin tissue, so it is one of the important elements that help heal wounds and scratches quickly, and it also fights signs of aging and aging. They suffer from pimples in the skin by taking too much of this vitamin or using products containing it.

Eggs, leafy green vegetables, milk, carrots, pumpkin, and liver are good sources of vitamin A.

Vitamin E

Vitamin E is perhaps the most famous among the different vitamins for healthy skin, and the reason for this is that it is an effective antioxidant and fights free radicals in the body caused by smoking, pollution, exposure to the sun and free radicals are one of the most important causes of premature aging of the skin. Therefore, vitamin E can be considered one of the most important anti-aging nutrients. You can reduce the signs of aging, wrinkles and stretch marks in the skin by using products containing this vitamin or eating foods containing it from good sources of vitamin E. Olives, sunflower seeds, peanuts, almonds and wheat germ and leafy vegetables.

Vitamin C

Vitamin C is similar to Vitamin E in that it is an effective antioxidant, which means that it helps fight the signs of aging, as it stimulates the production of collagen in the skin and collagen is the protein responsible for the elasticity of the skin, so it is one of the wonderful vitamins for smooth and more youthful skin.

Good sources of vitamin C are fruits and vegetables such as broccoli, cauliflower, tomatoes, Brussels sprouts, and cucumbers.

Vitamin F

It is not a vitamin in the true sense of the word, but it is two types of essential fatty acids vital to the body. People who suffer from a lack of vitamin F have dry skin and prone to eczema. Scars and wounds heal with difficulty and do not regenerate well.

We find this vitamin in fatty fish, salmon, herring and vegetable oils.

B vitamins

To maintain radiance and freshness, it is still rare in care creams, but it is necessary to secure the radiance of the skin. If you suffer from excessive oily secretions or from very dry skin or red spots, pay attention to focusing in your diet on foods rich in vitamin B

Vitamin B2 Riboflavin

This vitamin improves the quality of skin tissues and increases its effect in the event that it is taken simultaneously with vitamin A. We find it in many foods, although 15 percent of women suffer from a deficiency in it. This deficiency is due to a deficiency in magnesium, which is necessary for the formation of vitamin B2 enzymes. The most prominent diseases that indicate a deficiency in this vitamin are redness of the nose tips and dry lips.

We find this vitamin in particular in liver, dried fruits, mushrooms, dairy products, asparagus, spinach and peas, as well as in meat, avocados, wholemeal bread and bananas.

Vitamin B3 or Pp Niacin

It protects the skin from light and participates in the conversion of fats, carbohydrates and proteins. Its deficiency leads to dryness and redness of the skin.

We find it in liver, chicken, peppers, milk, tuna, turkey and salmon, and we find it in lesser proportions in meat, fish and mushrooms.

Vitamin B5 Pantothenic Acid

It affects the growth and resistance of the skin and hair, and the deficiency in this vitamin is very rare, as we find it in most foods, but if there is a deficiency in it, it translates into a delay in the healing of scars and wounds and a feeling of burns that we find in eggs, meat and vegetables.

Vitamin B6 Peroxidine

This vitamin regulates sebum secretions, and a deficiency in it leads to the skin becoming oily with the appearance of eczema on it.

It is found in meat and chicken liver, as well as in whole wheat flour, milk, dried fruits and avocados.

Vitamin B8 Biotin

This vitamin interferes with the production of energy necessary for the life of cells. Shortages which lead to the loss head hair and eyebrows and eyelashes. And causing inflammation of the skin around the natural exits, etcZafer. Raw egg white prevents it from being absorbed and causes a deficiency.

We find it in brewer's yeast, cabbage, mushrooms, chicken, eggs, beans and dried peas.

Vitamin B9 Folic Acid

This vitamin contributes to the reproduction of blood, brain and skin cells. As for its deficiency, it is very common among people who do not eat enough fresh and raw vegetables.

Insufficiency in this vitamin leads to the emergence of many serious problems, and cooking contributes to the partial or complete destruction of this vitamin, according to different foods.

It's found in bread, raw cabbage, asparagus, spinach, quick-cooked green beans, and cow's milk. It is also found in meat, eggs and liver.

Vitamin B12 Cobalamin

This vitamin is characterized by being necessary for the formation of red cells and for the functions of the nervous system and immune defenses. Its deficiency appears especially in vegetarians and their children and in people who are subject to diets rich in fiber. As for the disorders that result from it, inflammation of the tongue, abnormal discoloration of the skin, hair loss and the appearance of white hair.

We find it in all food products of animal origin, especially in beef liver, in addition to chicken, fish, eggs, veal, lamb, cow's milk and cheese.

Skin beauty supplements

It is not necessary to take nutritional supplements by people who eat a balanced diet that contains vegetables, fruits, grains, lean proteins and healthy fats. Vitamins and minerals People who spend a lot of time outside and are exposed to pollutants and secondhand smoke may benefit from taking these supplements as well.