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Maintaining the health of facial skin may have become an important part of your activities for women. The face is one of the parts of the body that gets the most attention from the people around us, so it is not surprising that we want our faces to look bright and healthy. However, apart from undergoing skin care both naturally and with productsskin care, beauty must also be maintained from within by consuming vitamins for the skin, which should be obtained from natural foods and not supplements. What are the main vitamins?
1. Vitamin D
Cholesterol is converted to vitamin D when your skin absorbs sunlight. Vitamin D is then taken up by the liver and kidneys and carried throughout the body including the facial skin to help form healthy cells.
One type of vitamin D that can be produced by humans naturally is calcitrol. Calcitrol can be found in topical cream form and can effectively treat psoriasis sufferers. A 2009 study published by Journal of Drugs and Dermatology found that calcitrol can reduce inflammation and irritation in people with psoriasis.
The recommended intake of vitamin D is around 600IU per day. You may need more if you are pregnant or over 70. You can increase your vitamin D intake by:
- Stand in the sun for 10 minutes a day (consult your doctor first, especially if you have a history of skin cancer).
- Eat fortified foods such as cereal, orange juice, and yogurt.
- Eat foods that contain natural vitamin D such as salmon, tuna and cod.
ALSO READ: How long do you have to stay in the sun to get enough vitamin D?
2. Vitamin C
Vitamin C is found in the epidermis (outer layer of skin) and dermis (inner layer of skin). This vitamin works to fight cancer or as an antioxidant and regulates collagen production to keep your skin healthy. This is why vitamin C is one of the key ingredients used in products anti-aging.
Taking vitamin C can help increase the effectiveness of the sunscreen you use to protect your skin from UV rays. Vitamin C will reduce skin damage and aid in the healing process in the body. In addition, sufficient Vitamin C can also help treat dry skin.
Because products and supplements that contain vitamin C are common, people who suffer from this vitamin deficiency are rarely found. The recommended amount for consumption each day is around 1000mg. If you are not getting a lot of vitamin C in your diet, the following may help:
- Eating oranges or drinking orange juice
- Eat other vegetables and fruits that contain vitamin C such as strawberries, broccoli, and spinach.
- Take supplements recommended by your doctor.
- Look for skin care products that contain vitamin C to treat dryness, redness, wrinkles, and dark spots on the face.
ALSO READ: 6 Fruits with High Content of Vitamin C, Apart from Oranges
3. Vitamin E
Similar to vitamin C, vitamin E is also an antioxidant. Its main function in skin care is to protect the skin from sun damage. Vitamin E absorbs harmful UV rays from the sun when applied to the skin. It also helps prevent dark patches and wrinkles from forming on the skin.
Normally, the body produces vitamin E through sebum, an oily substance that is secreted through the pores of the skin. In a balanced state, sebum helps maintain skin condition and prevents dryness. If you have skin that is prone to dryness, vitamin E may be able to help you deal with a lack of sebum. Apart from that, vitamin E also helps in reducing inflammation in the skin.
Normal adults need approximately 15mg of vitamin E per day. You can increase your vitamin E intake by:
- Eat more nuts and seeds such as almonds and sunflower seeds.
- Take a multivitamin or vitamin E supplement.
- Use topical or topical products that contain vitamins E and C.
ALSO READ: 4 Vitamins and Minerals to Treat Acne
4. Vitamin K
Vitamin K is very important for the body in the process of blood clotting which is needed in healing wounds or bruises. In addition, vitamin K is also known to have the benefit of helping to treat various skin conditions such as scars, black spots, and dark circles under the eyes.
Vitamin K can be found in various creams for the skin. Doctors will use a cream containing vitamin K for patients who have recently had surgery to help reduce swelling and bruising. This vitamin can speed up the healing process. However, research on the effects of vitamin K on skin health is far less than studies on vitamins E and C.
Adults need 90 to 120 mcg per day. You can increase your vitamin K intake by eating vegetables such as kale, spinach, lettuce, cabbage and green beans.
ALSO READ: 6 Simple Remedies to Disguise Acne Scars
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