4 best vitamins for skin

Ensuring an adequate supply of vitamins can keep skin healthy and youthful. Here are four essential vitamins for optimal skin health.

1. Vitamin D
Vitamin D is usually produced when the skin is exposed to sunlight. Cholesterol is converted to vitamin D. The liver and kidneys then absorb vitamin D and transport it throughout the body to help make healthy cells. Vitamin D plays an important role in determining skin color and helps in the treatment of psoriasis.

Vitamin D intake can be increased by:

Get 10 minutes of early morning sun exposure every day (a doctor is recommended, especially if you have a history of skin cancer).

Eat nutrient-enriched foods, such as cereal, orange juice, and yogurt.

Eat foods with natural vitamin D, such as salmon, tuna, and cod.

2. Vitamin E

Vitamin E is a very good antioxidant. Its main function is to protect against sun damage. Vitamin E absorbs the harmful ultraviolet rays in sunlight when applied to the skin. There are eight different forms of vitamin E, but the only form of alpha-tocopherol that meets human needs is photoprotection. Photoprotection refers to the body’s ability to minimize the damage caused by UV rays. This can help prevent dark spots and wrinkles. In addition, vitamin E also helps to regulate the skin, anti-dry skin, anti-inflammatory.

The absorption of vitamin E can be increased by:

Eat plenty of nuts, such as almonds, hazelnuts, and sunflower seeds.

Use synthetic vitamin E or take a separate supplement.

Use topical products that contain both vitamin E and vitamin C (this may be more effective at protecting skin from the sun than products that contain only either).

3. Vitamin C
Vitamin C is found in abundance in both the epidermis (outer layer of skin) and the dermis (inner layer of skin). Vitamin C can also help fight signs of aging because it plays an important role in the body’s natural collagen synthesis. It helps heal damaged skin and, in some cases, reduces the appearance of wrinkles. Adequate intake of vitamin C can also help minimize and prevent dry skin. In addition, vitamin C also helps improve the effectiveness of sunscreen applied to the skin to protect it from the sun’s harmful UV rays.

If you find that you don’t have enough vitamin C in your daily diet, supplement with:

Eat more citrus foods, like oranges.

Eat other plant-based sources of vitamin C, such as strawberries, broccoli, and spinach.

drink orange juice

Take vitamin C supplements as recommended by your doctor

Look for anti-aging skin treatments with vitamin C to treat dryness, redness, wrinkles and age spots.

4. Vitamin K

This vitamin is essential for assisting the body’s blood-clotting process, helping the body heal wounds, bruises, and areas affected by surgery. Vitamin K can help speed skin healing. However, research on the effects of vitamin K on the skin is more limited than that of vitamins E and C.

You can supplement vitamin K for the body with food intake: spinach, kale, lettuce, cabbage, green beans…

Vitamins are essential for the health and function of the body, and vitamin deficiencies can have adverse effects on the skin. Because vitamins C and E play important roles in protecting the skin from the sun, a deficiency in any of these vitamins can increase the risk of skin damage, including skin cancer. Skin cancer is the most common type of cancer today. Properly supplementing the above vitamins and carefully protecting the skin from external influences will help maintain healthy skin and prevent aging.

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