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.
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.
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.
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.
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.
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.
B1 is found in lean meats, organ meats, buckwheat, oatmeal, and rye bread.
Contained in liver, hard cheeses, eggs, cottage cheese, dairy products, almonds, apples, peas, cabbage and tomatoes.
Liver, eggs, bread, mushrooms, oatmeal, corn and wheat porridge are rich in nicotinic acid.
Its sources: brewer's and baker's yeast, liver, yolks, all kinds of greens and dairy products.
Most of it is found in almonds, sunflower seeds, salmon, avocado and cauliflower.
The best sources of folic acid are greens and green vegetables.
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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