Beautiful, healthy skin is determined by the healthy structure and proper functioning of its components. Today, there are many cosmetic products on the market for all your needs and skin care. However, it is equally important to provide the skin with useful substances and vitamins from the inside .
Find out at estet-portal.com which vitamins are essential for skin and which foods to include in your daily diet to get the nutrients your skin needs.
- The role of the skin for the body and the physiology of the skin
- The most important fat-soluble vitamins for skin
- Water-soluble vitamins for cozhi
The role of the skin for the physiology of the skin and organism
The vital activity of the skin is inextricably linked with the state of the body.
Appearance directly depends on the activity of the internal organs and systems of the body as a whole.
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The skin performs a number of important vital functions: it protects the body from various adverse environmental factors (trauma, dust, various chemicals, wind, sudden temperature fluctuations, bacteria and other irritating factors).
The density of the stratum corneum and the actual acidic environment of the skin (pH 5-6.5) prevent the penetration and reproduction of microorganisms.
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The skin delays the penetration of UV rays by activating the enzyme tyrosinase, which converts tyrosine to melanin.
Melanin, in turn, has a high absorption in relation to this type of rays.
The skin is important in the regulation of immune processes, it recognizes antigens and eliminates them, in addition, it is involved in water-salt, protein, carbohydrate, fat metabolism, as well as the metabolism of vitamins A, C, D, B1, B2, PP, which is also very important for the healthy state of the cozhi.
The most important fat-soluble vitamins for the skin
Try adding these vitamins to your daily diet. They should be in your beauty products as well as in your food.
- Vitamin A
There are certain vitamins that your body cannot produce on its own.
Vitamin A is one of them, so you should always make sure you eat foods rich in vitamin A or use beauty products that contain it.
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Vitamin A plays a critical role in skin health.
It provides skin protection from solar radiation by inhibiting the growth of skin cancer cells.
In addition, it helps with conditions and diseases such as acne, psoriasis and dryness, giving the skin moisture and elasticity.
You can prep your skin a few days before sunny summer by consuming vitamin A in smoothies or salads.
Also, a large amount of vitamin A is found in foods such as:
- mango;
- sweet potato;
- carrots;
- tomatoes;
- pumpkin;
- greens (e.g. spinach).
Foods that are high in vitamin A tend to be red or orange due to their high beta-carotene content.
- Vitamin E
Another vitamin that can help you fight the visible effects of aging, sun damage − it's vitamin E.
It acts as an antioxidant that protects the body from free radicals by preserving and supporting collagen synthesis in the body. Another interesting fact about vitamin E − it is that it helps to regulate the moisture content of the skin.
It also helps the body absorb vitamin A.
Foods that are rich in vitamin E – this is:
Water soluble skin vitamins
- Vitamin B3
Also known as niacin, this powerful vitamin is often added to beauty products to reduce redness and inflammation in the skin.
Vitamin B3 helps the skin maintain a healthy complexion. It is also effective in preventing premature aging.
Foods that are rich in niacin:
- chicken breast;
- corn tortillas;
- tuna;
- peanut;
- salmon.
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It is also recommended to consume foods high in vitamin B12, as vitamin B12 is responsible for the formation of red blood cells in the body, thus regulating skin tone and oxygenating it.
It is located in:
- brewer's yeast;
- liver;
- sardine;
- shellfish.
- Vitamin C
Vitamin C is the secret to skin strength and elasticity.
This is very important because it helps the skin to synthesize collagen.
Collagen − it is a protein that is responsible for providing elasticity to tissues in addition to their rapid repair when they are damaged by aging or any other factor.
Read also: How can vitamin C enhance collagen synthesis and eliminate hyperpigmentation?
In addition, collagen reduces and prevents the appearance of dark spots, as it promotes the production of keratin in the body.
Keratin − it is a protein necessary for the formation of new cells.
You can get your vitamin C from foods like:
- citrus fruits (lemons, grapefruits, oranges);
- papaya;
- guava;
- yellow pepper;
- melon.
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