Vitamins for your skin
Skin is the largest organ of our body. Responsible for the most important processes of our body: protects from external influence of the environment (ultraviolet rays, wind, cold), participates in thermoregulation, respiration, metabolic processes. Many of us pay much attention to external skin care. The way your skin looks can tell a lot about your health. We must nourish our skin not only from the outside, but also from the inside. To perform its functions, skin needs vitamins and minerals
Lets look at the 4 main vitamins, the deficiency of which leads to dryness, early aging, pigmentation of the skin.
Vitamin E is the strongest antioxidant and protects the skin from exposure to sunlight. The most important defender of cell membranes.
An adult needs 10-15 ml of vitamin E per day. You can find it in the most available products: nuts, seeds, fish, spinach and sea-buckthorn.
An important role on the skin condition has Vitamin C. It is also the strongest antioxidant; therefore it is indispensable in case you want to preserve the youthfulness of the skin. This vitamin strengthens the blood vessels and prevents vascular redness. The daily norm for an adult is 1000 ml. Vitamin C is easy to get from food: citrus, bell pepper, berries, green leafy vegetables, dog rose, currant, sea buckthorn.
Vitamin K is the most important component involved in the synthesis of proteins. Without this vitamin there is no interaction of calcium and vitamin D. Vitamin plays an important role in wound healing, in the prevention of stretch marks, it makes the skin elastic and supple. Contains K in green and red vegetables: spinach, broccoli, lettuce, red pepper, apples and carrots. The daily norm is from 90 to 120 micrograms.
And of course Vitamin D. Some part of it is synthesized by our skin while in sunlight, and some we should get with food. Both are important. Vitamin D is responsible for the metabolism of calcium and phosphorus, it is involved in cell division, the synthesis of hormones. D2 we can get from sour-milk fatty foods, cheeses, fish, liver and eggs. D3 is enough for us on sunny days, while in winter it is worth considering an additional source in the form of food additives.
Do not forget that all these components should be included in your make-up cosmetics (cream, serum, mask). Eat a variety of food, spend more time in the open air (even if there is no sun at all). This will help make your skin young and healthy.
Links:
Vitamin D
Vitamin E and Skin Health
Facts about Vitamin K
Vitamin C and Skin Health