Vitamins And Mineral Which Are Necessary For Healthy Skin

Vitamins And MineralAlthough the look of beautiful skin is very important, many neglect the role of good nutrition in health and appearance of skin. The skin often shows the first signs that with your nutrition something wrong.

The disadvantages of various vitamins and minerals can lead to dry skin, loss of elasticity, changes in skin color, acne outbreak and pimples, oily skin and many other side effects.

Therefore in addition we offering short list of vitamins and minerals that are beneficial and good for your skin.

Vitamin K

Vitamin K has a lot to offer as a supplement in the form of fat spreadable. As a supplement, vitamin K and can not do much for your skin. But when you apply it as a cream, is an excellent remedy for dark circles. It also helps in removing the bruises on the skin. Vitamin K does not help your skin when it” swallow”, it is best to look for creams that contain vitamin K.

Natural sources of vitamin K:

– kale

– spinach

– chard

– and most of the green vegetables.

Vitamin A

People who have a deficiency of vitamin A, usually have dry skin. This vitamin helps prevent acne and wrinkles. As long as you eat properly, you should have enough vitamin A in the body and there is no need to take it further in some other form. It is necessary because it balances the secretion of the sebaceous glands and sweat glands, improves the quality of skin, stimulates collagen synthesis and improves sturdiness.

Natural sources of vitamin A:

– eggs

– carrots

– green vegetables

– papaya

– tomatoes

– watermelons

Vitamin E

Vitamin E strengthens the muscles, but the most powerful nutrient in the fight against free radicals. Preventing wrinkles and skin aging. Prevents drying of the skin, formation pigmentation spots, age spots, sagging skin and the formation of dandruff. Studies have shown that high doses of vitamin E doubled healthy cells and slowing their aging. One of the most important vitamins in the fight against aging skin and a strong antioxidant. At least 400 mg of vitamin E per day, should be consumed in order to reduce the signs of skin aging, which are often caused by the sun.

Natural sources of vitamin E:

– cereals

– milk

– seafood

– broccoli

– butter

– the yolk

– olives

– soy

– hazelnuts

– walnuts

– vegetable oils

Vitamin D

By now, everyone should know that too much sun exposure increases the risk of developing skin cancer. That vitamin D reduces the risk ordering cancer cells to stem the process of developing. This vitamin is important for building bones and teeth, but it is also very good for the skin.

Natural sources of vitamin D:

– rice

– milk

– tuna

– butter

Vitamin C

Vitamin C in combination with a protein is necessary for the production of collagen which keeps the skin elasticity. Regulates the production of sebum and fights free radicals that accelerate the aging process of the skin. Vitamin C is necessary for the health of hair, eyes, teeth, strengthens the immune system. Also, prevents the formation of dark spots, strengthens capillaries and formation of varicose veins and prevent bleeding gums.

Natural sources of vitamin C:

– Green vegetable

– broccol

– tomatoes

– cabbage

– fresh fruits such as lem,

– oranges

– grapefrui

– kiwi and strawberry

– hip

– raspberries

– blackberries

– blueberries

– currants

– cherries

Vitamin B complex

B vitamin is necessary for clear skin, youthful appearance, and to delay the onset of gray hair. Studies have shown that 40% of patients suffering from dermatitis have a lack of B vitamins. Vitamin B is also a stress buster. Lack of vitamin B Complex can cause graying of hair, dandruff, dryness of skin, chapped lips, redness or irritation of the skin, the appearance of premature wrinkles, slow hair growth.

Natural sources of vitamin B complex:

– cereals

– legumes (peas, lentils, beans)

– hazelnuts

– meat


Beta carotene is a pigment in orange vegetables (carrots, pumpkin, cantaloupe) that digestion converts to vitamin A. Among its many health benefits and protection of the skin. A scientific study has shown that eating carrots for a period of 10 weeks protects the skin from sunburn caused by overexposure to the sun. [3] The protective effect showed even greater as time entry carrots unfolding.

Natural sources of vitamin beta-carotene :

– carrots

–  then watermelon

– broccoli

– sweet potatoe,


–  tomato


Mineral Zinc is one of the most important nutrients for skin health, especially for people who suffer from acne. In fact, acne may arise as a symptom of zinc deficiency. Zinc acts by controlling oil production in the skin, and the effect on some of the hormones that influence acne. The lack of this mineral can cause a variety of other skin changes (erosion, freckles, lesions).

Natural sources of vitamin zink :

– oysters

– veal and chicken liver

 – pumpkin and sesame seeds

– almonds 

– peanuts.

Omega 3

Omega 3 fatty acids protect the skin from the negative effects of ultraviolet rays. People who get enough omega-3 fats are more resistant to burns caused by sunbathing. If you do not regularly feed the fish probably have a lack of these irreplaceable fat.

Natural sources of omega 3:

– linseed

– walnuts

– salmon

– soybeans boiled

– pumpkin

– tuna

– beans


Tomatoes contain lycopene, a substance that protects the skin from the sun. This antioxidant also makes skin softer.  It is interesting that heat-treated tomato (in the form of sauce or ketchup) contain more lycopene.

People generally find it easier to take supplements that the body will provide sufficient vitamin. They contain just enough amount of what is needed by your body, so do not try to take more than the recommended dose.