The right combination of vitamins and minerals is essential along with a healthy for a healthy, radiant and youthful skin diet. For vitamins and minerals are more effective in the skin, you need to take them orally or topically applied to the skin. When a brand claims that a product works on all skin types, it is likely to be controversial, because only natural extracts can accomplish this statement. These are some of the essential vitamins and minerals for good skin and how to incorporate them into your diet.
If your skin is dry and flaky sense, then there is a possibility that it may be lacking in vitamin A. people who suffer from acne are also encouraged to take lots of vitamin a or application of products that are derived from vitamin. Since vitamin A also helps rebuild skin tissue, it is also an essential vitamin when it comes to healing wounds, scratches and other damage to the skin. Patients suffering from the disease of psoriasis skin often is recommended retinoids (a form of vitamin A) to regulate cell growth. Vitamin A is also a great anti-aging nutrient. So if you want to keep the lines, wrinkles, dull skin and other symptoms of aging skin at bay then Vitamin A can be of great help. Good sources of vitamin A include eggs, leafy green vegetables, milk, carrots, pumpkins, liver and more.
2. Vitamin E
Vitamin E is perhaps vitamin rather known to be essential for healthy skin. This is because vitamin E is a powerful antioxidant that helps fight free radicals in the body. Free radicals are caused by a number of factors, such as smoking, pollution and sun exposure. Free radicals are a major cause of premature skin aging. As a result, vitamin E may be an important anti-aging nutrient. Appearance of age spots, wrinkles, stretch marks and lines are reduced by applying vitamin E-rich products. Vitamin E can also be found in foods such as olives, sunflower seeds, peanuts, almonds, wheat germ and leafy green vegetables.
3. Vitamin C
Like vitamin E, vitamin C is also an effective antioxidant. This means you can also help fight the signs of skin aging. Vitamin C also stimulates collagen production in the skin. Collagen is the protein responsible for making your skin supple. So if you want to keep the skin smooth and youthful then vitamin C can help. Most fruits are good sources of vitamin C to try to make an addition of staple fruit to your daily diet. Vegetables like broccoli, cauliflower, tomatoes, Brussels sprouts and cucumber are also good sources of this vitamin.
4. Vitamin B complex
B Vitamins also should be added to your diet if you want to achieve healthy skin. Vitamin B1, for example, increases circulation in the body and gives the skin a certain glow. If you are a woman taking birth control pills then you are at risk of vitamin B1. Egg yolks, nuts and raisins are a great source of vitamin B1. Vitamin B3 Niacin helps your skin gets plenty of oxygen, which prevents the development of acne, among other benefits. Niacin-rich foods include tomatoes, broccoli and carrots.
5. Vitamin K
How much to eat: 80-120 mcg of vitamin K can be derived from broccoli, spring onions and even prunes. There is no maximum level established insurance for this vitamin.
6. Omega-3 fatty acids
Omega-3 fatty acids is for Original If you have inflammation of dry skin or skin that suffers from the frequent appearance of white or blackheads can benefit from supplementing with essential fatty acids (EFAs). Especially omega-3. AGEs are responsible for skin repair, moisture content and overall flexibility, but because the body can not produce its own essential fatty acids that must be obtained through diet. Council Skin: The typical diet of Australia is too rich in omega-6 is found in baked goods and cereals, and lacks the omega-3, found in cold water fish like salmon and mackerel, and linseed and safflower oil. Simply balance the intake of omega-6 to omega-3 can lead to skin soft and younger looking. EFAs are also available in supplement form – such as capsules fish oil or oil Flaxseed – and are effective in treating a wide range of disorders, depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chia seeds, flax seeds, and non-vegetarians, fish oils in the wild. EPT signs of deficiency: dandruff, dull skin, dehydration and dryness, sensitivity, keratoses (skin appearance chicken on the backs of the arms and legs) pilaris
[ 7. coenzyme Q10 for your skin
coenzyme Q10 is a natural antioxidant in the body that helps the growth of cells and protects them from the ravages of cancer. A decrease in natural coenzyme Q10 levels produced in our recent years is believed to contribute to skin aging. A study published in the journal Biofactors found that the application of coenzyme Q10 in the skin helped minimize the appearance of wrinkles. Most studies to date have used a concentration of 0.3%.
Iron is also essential for healthy skin, radiant and youthful. Iron is needed by the body to produce hemoglobin. Hemoglobin is a molecule in the blood that helps carry oxygen-rich red blood cells of your lungs to all parts of your body, including skin cells and facial muscles. When skin is properly supplied with oxygen-rich blood, your skin will look more radiant and pink.
Silica is for strong growth. Silica is a mineral that strengthens the connective tissue of the body; muscles, tendons, hair, ligaments, nails, cartilage and bone, and is vital for healthy skin. It helps you have strong nails and bones – so it is very important to feel healthy from the inside out. Skin Tip: Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. Signs of deficiency silica :, weak brittle hair and nails, skin lacking elasticity and firmness.
Zinc is Zest. Zinc ore is an important component of health of the skin, especially for those suffering from acne. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling oil production in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function and for the maintenance of vision, taste and smell. Council skin: Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets. Zinc deficiency signs: white spots on nails, acne, purple marking on the skin after outbreaks or trauma, striae
. 11. Green tea
Green tea has also emerged as a powerful drink to the health of the skin. With antioxidants and enahncing-immune properties, green tea has a protective effect against damaging oxidative stress. preliminary research in animals suggests that a component of green tea, EGCG, can help reduce skin damage from ultraviolet light when applied topically.
Remember that your skin is the body’s largest organ, so any food that is good for your body will also be good for your skin.
12. The retinoic acid for skin
Retinoic acid is the active form of vitamin A in the skin and the “pattern gold “in the skin care anti aging, according to Burke. Topical retinoic acid (brand names Retin-A and Renova) Treats fine wrinkles, age spots and rough skin caused by sun exposure. In a study published in the Journal of Dermatological Science, researchers found that treatment with retinoic acid restored the elastic fibers that keep the skin taut and reduces the appearance of wrinkles.
Retinoic acid is in the form of gel and cream, which are normally used once a day. Although dermatologists use to believe that retinoic acid made the skin more sensitive to sunlight, they now know that actually protects against sun damage.
If retinoic acid is applied in too high a concentration and too often, which can cause redness, extreme dryness, and flaking. Burke recommends starting with a low concentration (retinoic acid products ranging from 0.01% to 0.1% gels creams) and its application once every second or third night to reverse photo damage more slowly.