BS, Dietetics and Nutrition
The skin needs vitamins to stay smooth and glowing, such as vitamin A, C, D, and E. Vitamin-rich foods include orange, berries, leafy dark green vegetables, and other types of fruits and vegetables. Aside from vitamins, the skin also needs healthy fats, protein, selenium, and zinc.
If you’re not eating a balanced diet, your skin may get affected because it lacks the right nourishment to look and function at its best. That’s why taking vitamin supplements is highly advised to keep the skin healthy and smooth.
In this article, you’ll learn the important vitamin supplements to achieve good skin health all year round.
Vitamin C Supplement
What comes into your mind when you hear the word vitamin C? You may think of oranges. However, you can’t get your recommended daily intake from eating one orange alone, which only contains 51.1 milligrams of vitamin C. If your vitamin C level is low, you may experience bleeding gums, bruising, and slow healing of sores, as well as skin problems, such as a slow wound healing process.
Hence, you need a vitamin C supplement of at least 500 milligrams to keep your skin supple from the collagen-strengthening capabilities of this vitamin. Vitamin C helps the collagen to hold its shape to prevent rapid aging.
This vitamin is a powerful antioxidant, eradicating free radicals and reducing your risk of developing skin cancer. You should take a high-quality vitamin C supplement for your skin that’s made from food sources and suitable for vegetarians and vegans, such as vitamin C supplements available at Supplements Wise.
Vitamin D
Vitamin D plays an important role in calcium absorption, which is essential in bone development, nerve functioning, muscle strength, immunity, and skin health. Good vitamin D levels can help prevent premature aging of the skin. Some studies show that vitamin D aids in treating various skin conditions, such as dry skin, eczema, and psoriasis.
However, too much sun exposure results in skin burn, potentially leading to skin cancer and other complications. That’s why vitamin D supplementation is highly recommended to avoid excessive sunlight exposure just to obtain vitamin D and preserve healthy skin.
Vitamin A
Vitamin A or retinol is one of the essential nutrients that your skin needs. This vitamin can help get rid of cellular free radicals, which can affect the skin and other organs in the body. This anti-aging agent can help promote faster cell regeneration and diminish skin spots, marks, and wrinkles.
In addition, vitamin A can help prevent skin cancer, such as squamous cell carcinoma, and reduce the effects of radiation on the skin. Vitamin A promotes cell production to strengthen the skin barrier and protect it from harmful substances that attack the surface.
Women should take 700 micrograms, while men need 900 micrograms of vitamin A every day. The foods rich in vitamin A include carrots, spinach, yellow fruits, oily fish, eggs, cheese, and other dairy products. If you’re not eating enough of these foods, you should consider taking a vitamin A supplement.
Vitamin K
This vitamin helps protect the body’s collagen, so the skin looks smooth, plump, and youthful. Maintain the elasticity of your skin and prevent fine lines and wrinkles with a good vitamin k supplement.
Vitamin K has anti-aging benefits. As shown in a study, Japanese women who eat seaweed (macroalgae) regularly have a better skin appearance than other Caucasian women who don’t eat them. Seaweed is rich in vitamin K, so researchers believe that this is the reason Japanese women have healthy and glowing skin.
Vitamin K is usually unnoticed, unlike vitamin C that earned a lot of write-ups and increased popularity. This vitamin helps maintain skin capillary integrity and elasticity, which are important factors promoting healthy skin and preventing skin aging.
Vitamin E
You probably have seen several ads about vitamin E being a potent antioxidant, which can benefit the skin in so many ways. This vitamin helps reduce damage due to excessive ultraviolet rays exposure and free radicals.
Rich sources of vitamin E include nuts, seeds, vegetable oils, and green leafy vegetables. However, if you’re not eating plenty of these foods, you should consider taking vitamin E supplements. Vitamin E supplements help support the body’s nutritional needs and make the skin looks younger, as well as help promotes faster skin healing.
Conclusion
Nourish your skin with the right vitamins and other nutrients it needs to function properly and look smooth, supple, and glowing. Taking vitamin supplements such as vitamin C and D helps strengthen the defense mechanism of the skin to ward off harmful contaminants due to pollution and infection.
