What Vitamins Are Essential for Maintaining Perfect Skin?
It is awesome to have healthy and radiant skin which is free from all sorts of imperfections such as pimples, dilated pores, spots, fine lines and wrinkles. You will look and feel fabulous. In order to achieve perfection, you need to nurture the skin properly. This is best done with the help of vitamins, which are vital nutrients for regulating processes and systems in the body. Find out which ones have the most beneficial impact on the skin and how to get them and use them in the most effective way.
This is one of the most potent anti-aging compounds that you can find. Vitamin A also known as retinol has been proven to counter the effects of aging. It helps to reduce fine lines, wrinkles and dark spots when applied topically in retinoid form. It makes the skin smooth and glowing. Since retinoid-based topical creams are highly potent skin care products, it is best to use one after consulting a dermatologist especially if you have sensitive skin or a medical condition.
Should you take vitamin A supplements for beautiful skin? There is no need for supplementation unless you have been diagnosed with deficiency. You can readily get this vital nutrient from various types of foods which are rich in it. The list includes fish, eggs, liver, carrots, leafy greens and sweet potatoes. When the levels of this vitamin in the body are normal, this has a positive impact on the health of hair and nails as well as on the skin.
Vitamin B Complex
There are two vitamins from the B group deserving greater attention from those looking to improve skin health and appearance. Biotin is a foundational element for cells in the body. When a person suffers from biotin deficiency, the most common symptoms include itchy and flaky skin, hair loss and brittle nails. The good new is that people can maintain the optimal level of biotin in the body easily through their diet. This is vitamin is found in eggs, whole grains, bananas, rice and almonds.
There is a growing number of research studies producing evidence of the beneficial effects of vitamin B3, also known as niacin, on the skin when it is used in topical form. Its major benefit is that it helps for the retaining of moisture in the skin. This gives the face a plump and healthy younger look. The really great thing is that this effect is achieved fairly quickly. Vitamin B3 has potent anti-inflammatory properties as well. It helps to reduce redness which is a very common skin problem. Another benefit of this vitamin is that it helps to reduce abnormal pigmentation. In this way, it can help you get rid of sun spots and age spots.
This is one of the most powerful antioxidants. It fights free radicals which cause damage to skin cells. This is an extremely important function since free radicals work to reduce the production of collagen and elastin. As you know, these two compounds are crucial for the health and appearance of the skin. Without them, it loses its smoothness and plumpness. Simply put, vitamin C helps to define aging and its more common signs such as wrinkles and loss of firmness. Free radicals cause cellular damage which may eventually develop into skin cancer. That is why this vitamin is becoming an integral part of modern sunscreen products. Given all this, you have to ensure that the skin care products which you use and especially the ones which are applied in the morning contain vitamin C.
When it comes to vitamin C supplementation, it is typically not required in healthy people. You can get the amount of this compound which your body needs through fruit such as kiwi, oranges and grapefruits and through vegetables like tomatoes, peppers and leafy greens.
You certainly know that this vitamin is essential for the bones, but this is true for the skin as well. This is because it is responsible for the absorption of minerals such as calcium, zinc and magnesium. These minerals all help to keep skin health optimal. Zinc, in particular, gives you clear spot-free skin. Furthermore, vitamin D helps for the reduction of redness and inflammation especially in patients suffering from psoriasis. The best way to keep the levels of this nutrient in the body optimal is to soak up some sun before ten in the morning. The foods which contain the highest levels of it are fatty fish and mushrooms.
The health benefits of this vitamin for the skin have been proven by numerous studies. Just like vitamin C, this one is a powerful antioxidant fighting free radicals. It helps to reduce the risk of sun damage and the common signs of aging. For best results, it should be taken orally even if you use a cream or other skin care products which contain it.
The foods with the highest amounts of this compound are sunflower seeds, nuts, spinach, avocado and tofu. It is found in vegetable oils and in fish as well. Still, diet is often not sufficient for getting the health benefits of vitamin E for the skin. That is why you may consider taking up to 400 milligrams of the compound per day. This is the dosage which most studies analyzing the effects of the nutrient on the skin have used. Before you decide to use any kind of supplement, however, you should discuss it with your doctor.
You may have not even heard of this vitamin, but research studies done by leading medical schools have found that it helps to reduce dark circles under the eyes, bruising and even wrinkles. For defying dark circles and wrinkles, it is usually combined with vitamin A. In general, the role of vitamin K in the body is to support blood clotting. That is why it will not produce great benefits for the skin if it is taken orally.
With the right cosmetic products, diet and supplements, you will get optimal amounts of all essential vitamins for skin health and enjoy radiance and beauty.