The skin is definitely the largest and most sturdy organ, making up almost 16 percent of the overall body weight, and its function, among others, includes the regulating of body temperature and the eliminating of waste. Not only is it relevant for health, it is also seen as a mark of health and beauty.
However, like all other organs, this one as well can have a host of problems, especially if the diet is not abundant with nutritious skin vitamins which are fundamental for eliminating and preventing skin problems. The best nutrients, or vitamins and minerals for wholesome skin are the following:
Vitamin A, the vitamins belonging to the B-complex family, and vitamins C and E can help keep up a youthful look due to the fact that they keep the skin clear and supple. They also put an end to toxic substances that can impair skin cells with the passing of time. These nutrients can be ingested as supplements or applied via cosmetic creams and formulas directly to the skin. Of course, the most optimal way to get the benefits of using them is by consuming fresh vegetables, as well as fresh fruits.
Vitamin A, as beta-carotene, can aid in the clearing up of blemishes, as well as renewing tissue and preventing early wrinkling. Some of the food sources of this nutrient are spinach, carrots, papaya, yams, mangoes, sweet potatoes, as well as other orange and yellow, as well as green fruits and vegetables.
Vitamin K is the nutrient that helps with blood clotting. As far as the skin is concerned, it seems to diminish dark circles under the eyes as well as alleviating bruising. The food sources are leafy greens, broccoli, herbs – both dried and fresh, as well as scallions, cabbage, asparagus, curry, Brussels sprouts, paprika, pickled cucumbers, prunes, cayenne and chili powder.
Vitamins from the B-Complex family
The B vitamins are vital for healthful and gleaming skin as they aid in clearing up acne, as well as keeping the skin supple in the way of preventing dryness. The food sources of this nutrient are dairy products, eggs, black and red beans, a variety of dairy products, and meat.
Of the B vitamins, B3 or niacin especially helps the skin to retain moisture, which in turn gives a younger and more youthful look. It also has qualities which are anti-inflammatory and help to prevent dry and blotchy skin. These nutrients can be found in fish, rice, veal, liver, white chicken meat, peanuts, sun-dried tomatoes, and paprika.
Vitamins C and E
Both of these vitamins are antioxidants which help to destroy the free radicals formed when sensitive skin is open to the rays of the sun. They also help the body to create collagen, which is an extremely important protein that boosts the skin cells as well as keeping the skin smooth. The likely food sources are nearly all fresh fruits and vegetables for vitamin C, while avocadoes, nuts, seeds, and vegetable oil can offer abundant quantities of vitamin E.
What Is The Role Of Vitamins In Maintaining Skin Health?
There is no definite proof that vitamin supplements can thwart a premature maturing of the skin, but the cosmetics industry is one of the fast-expanding ones, and many studies are being carried out to create skincare products with anti-aging potential. It is without doubt, however, that vitamins and nutritional supplements have an immensely important role in the preserving of the healthiness of all the cells in the body, as well as skin cells. Thus, a lack of the above mentioned vitamins will undoubtedly have a damaging effect on the skin. In conclusion, if we consume the right kinds of foods and ingest them in the proper manner, we will acquire all the nutrients we need for our bodies to function well.