Taking care of your skin should be an essential part of your health regimen. It is, after all, your body’s largest organ.
Making sure you get enough vitamins can keep your skin looking healthy and youthful. This could translate to a reduction in:
• dark spots
• redness
• wrinkles
• rough patches
• excessive dryness
1.Vitamin D
Vitamin D is most often made when sunlight is absorbed by your skin. Cholesterol converts to vitamin D when this happens. Vitamin D is then taken up by your liver and kidneys and transported throughout the body to help create healthy cells. This includes the skin, where vitamin D plays an important role in skin tone. It may even help treat psoriasis.
The recommends a daily vitamin D intake of 600 IU per day. You may need more if you are pregnant or over the age of 70.
• getting 15-minutes of sun exposure a day
• eating fortified foods, such as breakfast cereals, orange juice, and yogurt
• eating foods that have Vitamin-D naturally, such as salmon, tuna, and cod
2.Vitamin C
Vitamin-C is found at high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). Its cancer-fighting (antioxidant) properties, and its role in collagen production help keep your skin healthy. This is why Vitamin-C is one of the key ingredients found in many antiaging skin care products.
Vitamin-C can also help fend off the signs of aging because of its vital role in the body’s natural collagen synthesis. Adequate Vitamin-C intake can also help repair and prevent dry skin.
The recommendation is 1,000 mg per day. If you find that you don’t get enough Vitamin-C in your diet, you can:
• Eat for more citrus foods, such as oranges
• Eat other plant-based sources of Vitamin-C, such as strawberries, broccoli, and spinach
• Drink orange juice
• Take supplements, as recommended by a doctor
3.Vitamin E
Like Vitamin-C, Vitamin-E is an antioxidant. Its main function in skin care is to protect against sun damage. Vitamin-E absorbs the harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to minimize the damage caused by UV rays. This can help prevent dark spots and wrinkles.
Getting enough Vitamin-E in your diet is preferable. Most adults need about 15 mg of Vitamin-E per day. You can increase your intake by:
• Eating more nuts and seeds, such as almonds, hazelnuts, and sunflower seeds
• Taking a multivitamin or separate vitamin E supplement
4.Vitamin K
Vitamin-K is essential in aiding the body’s process of blood clotting, which helps the body heal wounds, bruises, and areas affected by surgery. The basic functions of Vitamin-K are also thought to help certain skin conditions, such as:
• stretch marks
• spider veins
• scars
• dark spots
• stubborn circles under your eyes
According to the University of Florida, vitamin K deficiencies are rare in the United States. Adults need between 90 and 120 ug per day. You can increase your intake by eating:
• kale
• spinach
• lettuce
• cabbage
• green beans
