What vitamins are in charge of beautiful skin?
Acne is not the only problem on the way to beautiful skin. Peeling, dryness, wrinkles, redness or vice versa, pallor, a tendency to oily and enlarged pores - all these are peculiar signals that the skin sends.
It is almost impossible to get enough vitamins to maintain not only the body and vital functions, but also the skin in perfect order. Not the one-sided approach is needed here.
Of course, everything we eat reflects on the skin, so the first thing to do is to ensure that nutrition is well-balanced and healthy. Trans fats, fast food, a lot of salty and fried foods, flour, sugar, cow's milk may provoke the above reactions. Moreover, not all. This is individual. However, if your skin constantly reacts to such foods, there are no chances to improve its condition without changing the diet.
How do vitamins affect the skin?
- Vitamin A (retinol)
It copes well with acne, post-acne and skin aging by significantly accelerating the process of tissue regeneration. It also brightens and smoothes skin, fights pigmentation and controls the work of the sebaceous glands. An irreplaceable ingredient in mesotherapy and various peelings.
Fish oil, caviar, carrots, asparagus, kale, pumpkin, bell peppers, broccoli, spinach, cilantro, basil, dried apricots, apricots, rosehip - all of these products contain vitamin A.
- Vitamin C (ascorbic acid)
Clean pores, smoothing fine wrinkles, strengthening capillaries - are all its merits. Ascorbic acid is a powerful antioxidant which helps skin to produce collagen. Vitamin C perfectly moisturizes skin, increases its elasticity, fights post-acne and pigmentation.
Rosehip is considered to be the champion in vitamin C content, but there is also quite a lot of it in bell pepper, sea buckthorn, black currant, kiwi and parsley.
- Vitamin D (calciferol)
Slows down aging processes, promotes collagen production and prevents flaking.
The best sources of vitamin D are fish oil, red fish, butter, and hard cheeses.
- Vitamin E (tocopherol)
Another favorite of cosmetologists and dermatologists. An excellent antioxidant, soothes and normalizes skin, prevents dehydration and dryness, promotes early wound healing.
Most of it is found in almonds, pine nuts, vegetable oils, avocado, mango and broccoli. Be careful here as it can be toxic in large quantities. It is better to get it only from food, and using cosmetics that contain this ingredient.
- Vitamin F (unsaturated fatty acids: linoleic, linolenic and arachidonic)
Protects from ultraviolet radiation, stimulates regeneration processes, is responsible for skin elasticity and keeps skin hydrated.
A lot of vitamin F is found in vegetable oils (flax seed, wheat germ, sunflower and cedar), fish oil and oily fish, walnuts, almonds and seeds. By the way, wheat germ oil is great for moisturizing dry skin, as well as for massaging the face and does not clog pores.
B group vitamins are necessary too.
- B1 (thiamine) - slows down aging processes, smoothes skin, contributes to the normal functioning of the nervous system, and therefore fights against irritations (remember, stress and hypersensitivity to testosterone surges are the first and most common cause of acne).
B1 is found in lean meats, organ meats, buckwheat, oatmeal, and rye bread.
- B2 (riboflavin) - improves metabolism, is responsible for tissue regeneration and an even face tone, eliminates irritation.
Contained in liver, hard cheeses, eggs, cottage cheese, dairy products, almonds, apples, peas, cabbage and tomatoes.
- B3 (nicotinic acid) - is responsible for the elasticity of the skin and fights pimples due to its effect on the liver and central nervous system.
Liver, eggs, bread, mushrooms, oatmeal, corn and wheat porridge are rich in nicotinic acid.
- B5 (pantothenic acid) - affects the regeneration process, tightens scars, improves skin elasticity.
Its sources: brewer's and baker's yeast, liver, yolks, all kinds of greens and dairy products.
- B7 (biotin, also called vitamin H) - improves complexion and skin elasticity.
Most of it is found in almonds, sunflower seeds, salmon, avocado and cauliflower.
- B9 (folic acid) - fights acne and prevents pigmentation.
The best sources of folic acid are greens and green vegetables.
- B12 (cyanocobalamin) - oxygenates skin, improves tone and complexion.
B12 is found only in animal products - poultry, fish, meat and dairy products. The problem of vegans’ poor skin appearance is directly related to the lack of cyanocobalamin, so taking B12 is mandatory for them (consult your doctor before taking any dietary supplements and vitamins).
We have already mentioned that the one-sided approach does not work, so it is also important to find the right care for your skin type. Indeed, skin care products for each type of skin have their own important and necessary vitamins and ingredients. And improper care is often not just useless, but can aggravate skin problems.
If everything is alright with your nutrition and care, but there are still problems with your skin condition, seeing a dermatologist may be the solution. The specialist will look at your skin, prescribe analyzes to check the level of vitamins and, among other things, will give recommendations based on these results.
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