3 Vitamins for a Healthy Skin

Vitamins are important nutrients that help in our body functioning and prevent health problems. For your skin, vitamins can give it a youthful and beautiful look. You can check the article to know how vitamins can take effects on your skin.

 

Vitamin C

Vitamin C, also known as ascorbic acid, is the most effective and safe nutrient. Vitamin C is proven to slow down the aging process.

 As vitamin C can act as a protective layer, some people put it onto their skin to prevent sunburn and pollutants. Vitamin C can promote the production of collagen, so it can keep your skin elastic and reduce wrinkles. Also, vitamin C helps you repair your skin after radiation therapy.

You should get vitamin C from foods rather than take supplements. Abundant vitamin C sources include:

Fruits such as oranges, mangoes, grapefruits, pineapples, strawberries, blueberries, blackberries, raspberries, kiwi fruits. Juice provides more active vitamin C than frozen fruit.

Vegetables such as broccoli, tomatoes, or backed potatoes.

You can steam or microwave the foods to decrease the chance of vitamin C loss during cooking. Or you can eat raw fruits and vegetables to absorb as much vitamin C as you can.

Check the food labels to know the amount of vitamin C contained. Your intake of vitamin C should range from 75 to 90 mg per day (1 cup of orange juice or one cup of cooked broccoli). Taking too much vitamin C can lead to diarrhea, nausea.

 

Vitamin E

Vitamin E is considered the most important antioxidants for your body. Vitamin E can boost body cells protection.

Some people put vitamin E directly on their skin to reduce scarring but the fact is that it cannot help.

You can find vitamin E in:

Vegetable oils such as sunflower oil;

Oats, nuts (almonds, walnuts, hazelnuts), seeds (sunflower seeds);

Milk and dairy products;

Green vegetables such as broccoli.

You should take 15 to 19 mg per day. Too much vitamin E can cause bleeding since it affects the ability to form blood clots when you have a cut. If you take vitamin E while taking radiations, it can reduce the effects of treatment.

 

Vitamin A

Vitamin A, also known as retinol, help your cells grow. Vitamin A can be eaten as in foods, orally taken, or applied as a topical medication.

 It can help reduce inflammation, treat acne, reduce wrinkles, and improve damage skin. Vitamin A can also help protect your skin against UV radiations.

Vitamin A can be found in:

Salmon;

Green leafy vegetables (broccoli, kale);

Green, orange vegetables (orange);

Yellow or orange vegetables (carrot, red pepper);

Milk and dairy products (cheese, yogurt).

You should not take more than 10,000 IU of vitamin A per day. High intake of vitamin A can lead to nausea, headaches, dizziness, or even death. For pregnant women, too much vitamin A can cause birth defects.

 

Be patient

You may not see the improvement immediately but your skin is changing gradually over time. Keeping a balanced eating routine can bring you many benefits as well as boost your health.

 

Vitamins are essential for a healthy skin. You can get them by eating vitamin-rich foods, or by taking supplements. Remember to keep the intake under recommended target.