According to medical guidance, we all know how essential nutrients and vitamins are for the body of a living being. The word vitamin integrates ‘vital amine’ where ‘vita’ means life. Our body needs a precise amount of fats, protein, nutrients and vitamins for the body to function correctly.
The skin is the outermost organ of the human body. The skin goes through tough times given by the sun, rain, climate and weather. This in turn ages the skin quickly. To avoid or delay pre-ageing of the skin here are a few vitamins and their usage to minimize ageing and keep your skin young and free from wrinkles.
Collagen content in the epidermis (outer layer of skin) and dermis (inner layer of skin) is provided by vitamin C. It is a strong antioxidant which helps in fighting crucial diseases like cancer and also protects you from free radicals. Vitamin C can be taken orally as well as used directly over the skin, especially in sunscreens which protect the skin from harmful UV rays and sun tanning. Vitamin C decreases skin cell damage and defends your skin from ageing by collagen synthesis. Adequate vitamin C helps in reducing the appearance of wrinkles and it also helps in repairing and preventing the skin from dryness. Essential citrus fruits and vegetables like broccoli and spinach have a high content of vitamin C which is good for both the skin and the body.
The human body cannot produce vitamin A by itself. Vitamin A is a micronutrient which is needed to be taken externally with our diet. There are two different types of vitamin A which are converted by our liver and supplied throughout the body. The skin has a beneficial ability to absorb vitamin A provided to it externally.
“Vitamin A enhances skin performance and function in a variety of ways. First, Vitamin A stimulates fibroblast activity which boosts collagen and elastin production keeping skin plump and firm. Most importantly, Vitamin A normalizes the skin and helps to keep the dermis and epidermis healthy and strong.” says OWM Integrative Wellness, a wellness center in Buffalo, NY.
The benefits of vitamin A are that it minimises fine lines and wrinkles, reverses damage caused by UV rays, removes dead cells, makes skin youthful and radiant, prevents excessive oil production, promotes healthy collagen and elastin formation and accelerates skin cell healing. You can consume vitamin A through Plant and animal-based products or through vitamin A capsules.
Vitamin E is can be produced by the human body through sebum which is an oily substance released by the pores of the skin. Vitamin E is also an antioxidant and it is very reliable when it comes to an effective skin regimen. Always check for vitamin E in the ingredients of any skin product. It will make your skin glow like never before. Though the effectiveness of products with vitamin E can be minimized on exposure to direct sunlight, it is still one of the best ingredients in skin products to protect your skin from damage by harmful UV rays. Vitamin E can be taken orally, it is present in food products like nuts and seeds. Vitamin E capsules are also available in pharmaceuticals which can be a reliable and healthy way for its intake.
Exposure to sunlight increases the content of vitamin D in the body. Cholesterol is converted into vitamin D when sunlight is absorbed by the skin. Getting 10 minutes of fresh and direct sunlight can decrease the chances of skin cancer. Food like salmon, tuna and cod comes with an eminent amount of vitamin D, which can be a really good source to maintain a healthy body.
Many are unknown of the fact that vitamin K is also an essential vitamin for healthy skin. The most important function of vitamin K is that it helps the body in aiding blood clotting from cuts, niches and internal blood clots from improper regulation of blood in the body. It helps in healing wounds, bruises and cuts stitched after surgery. Food containing vitamin K are kale, spinach, lettuce, cabbage and every green leafy vegetable.
Zinc and Selenium
Zinc helps the body from healing after cuts and surgeries. It helps in keeping the skin cells stable and maximizes the growth of cell division in the body, thus making the process of healing faster. It also helps from UV rays as it acts as an antioxidant.
One of the necessary minerals for the body is selenium. It has antioxidants which protect the body from UV rays. The deficiency of selenium in the body can increase the chances of falling prey to skin cancer.
Your diet should be enriched with food products containing zinc and selenium. Some of those food products are fatty fish, eggs, flax seeds and legumes.
Healthy Fats and Protein
The norm is that fats in your diet can lead to obesity. But the truth in fact is that fats inaccurate amount is essential for proper growth and health of the body.n fats help the skin to glow and plump. Fats are essential for the skin to prevent wrinkles, dryness and sloppiness.
Collagen and keratin are the two essentials in the making of building blocks for the structure of the skin. These are mainly produced by protein intake with your diet.