7 Vitamins That Are Important To Consume For Healthy Skin

LifeSurance.info – Vitamins have many benefits, one of which is to maintain healthy skin. What are the minerals and vitamins for the skin that can make it healthier and brighter? Check out the full explanation below.

Types of Vitamins for Skin You Can Use
Everyone wants to have healthy and well-groomed skin. Just like other organs of the body, the skin also needs nutrition to stay healthy, one of which is by taking vitamins. Here are a variety of vitamins that are important for the skin, including:

1. Vitamin B Complex
Vitamin B complex consisting of vitamins B1, B2, B3, B5, B6, biotin, folic acid, and B12 has several important benefits for the body, one of which helps prevent skin problems. As is known, vitamin B complex deficiency makes the skin prone to rashes, scaly, dry, and cracked (on the skin of the lips).
The Vitamin B complex has a mechanism of action that helps the renewal process of skin cells. You can get the benefits of this vitamin through vitamin B complex supplements available at pharmacies. Follow the directions for use on the packaging or if in doubt you can consult a doctor.

2. Choline
Cholinease is an element of the B vitamins. This substance can be found in several foods such as eggs, peanuts, and milk. However, the body can make this vitamin itself.
Choline has the main function of helping the synthesis of neurotransmitters and general brain function. However, a study published in the FASEB Journal also found that this vitamin plays an important role in the formation of skin cell membranes.
Although the body can produce adequate amounts of choline, it’s a good idea to also eat foods that contain this vitamin to maximize its benefits.

3. Vitamin C
Vitamin C in high amounts should be found in the outer layer of the skin (epidermis) and the inner layer of the skin (dermis). This is because vitamin C has a role as an antioxidant to treat and protect skin cells, it also helps the production of skin collagen. Not surprisingly, common vitamin C is one of the main ingredients in many skincare products.
Taking vitamin C orally can increase the effectiveness of sunscreen that is applied to your skin so that protection from the sun’s UV rays is maximized. Vitamin C also plays a role in helping the body’s wound healing process.
Another role of this vitamin for the skin is to moisturize the skin. Thus, your skin is protected from dryness which of course can reduce the aesthetics of the skin.
The recommended daily intake of vitamin C is 1000 mg. You can find this vitamin in supplements that are sold on the market, or simply by eating several foods that contain vitamin C.

4. Vitamin D
The main source of vitamin D comes from sunlight, especially the morning sun. The body will then absorb the vitamin through the skin. Vitamin D is then taken up by the liver and kidneys for further transport throughout the body to help the cell regeneration process, including skin cells.
In addition, vitamins can also overcome a skin disease called psoriasis. A 2009 study published in the Journal of Drugs and Dermatology found that vitamin D can reduce the amount of inflammation and skin irritation in people with psoriasis.
Researchers from the Linus Pauling Institute, Oregon State University, United States, recommend a daily intake of 600 IU of vitamin D. This number can increase if you are pregnant or aged 70 years and over.

5. Vitamin E
Just like vitamin C, vitamin E has antioxidant properties. Its main function in skincare is to keep the skin from being damaged, especially from sun exposure.
Vitamin E absorbs harmful UV rays from the sun. After that, vitamins will help the body to carry out photoprotection, which is the body’s mechanism to minimize damage caused by UV rays. Thus, the skin is protected from problems such as dark spots and wrinkles.
Vitamin E for the skin helps control sebum levels, which is an oily substance that is released through the skin pores. In the right balance, sebum helps keep skin conditioned and prevents dry skin. Vitamin E also helps in the treatment of skin inflammation.
Adults need about 15 mg of vitamin E per day.

6. Vitamin K
Vitamin K is included in the list of vitamins for the skin because this vitamin plays a role in helping the blood clotting process, which helps the healing process of wounds and bruises.

7. Beta-Carotene
Beta-carotene is one of the building blocks of vitamin A. This substance can be found in foods such as carrots. Beta-carotene is another powerful antioxidant that can help prevent sun damage.
Beta-carotene will make the skin less sensitive to sunlight. Thus, the risk of being negatively affected by the sun also decreases. However, you are still advised to use a sunscreen cream to optimize skin protection when exposed to the sun.

Types of Minerals that are Good for Skin
In addition to vitamins, skin health will also be maintained if you have sufficient mineral intake. The types of minerals that are good for the skin are as follows:

1. Selenium
The first type of mineral that is good for the skin is selenium. Selenium is another powerful antioxidant that can fight free radical damage and help reverse skin damage and slow down the skin aging process.
Selenium also plays a role in optimizing thyroid function. These minerals can maintain the body’s metabolism and in turn help, the body metabolize all the vitamins so that it can nourish the skin properly.
Like other vitamins, the best way to get selenium is through food.

2. Zinc
Meanwhile, zinc or zinc helps your skin heal from post-injury wounds. This mineral can also protect the skin from damage caused by UV rays. The reason is, that zinc has antioxidant properties which in fact function to protect skin cells.

Other Important Substances for Skin
In addition to vitamins and minerals, other important substances are good for the skin. These substances include:

1. Protein
Your body converts protein from food into building blocks called amino acids and reuses them to make other proteins, including collagen and keratin, both of which are structural elements of the skin. In addition, amino acids also help remove dead skin cells.
Some amino acids even act as antioxidants that protect skin cells from UV rays and free radicals.

2. Healthy Fats
The body requires the intake of healthy fats such as omega-3 to maintain a healthy body, including the skin. Omega-3 deficiency is associated with skin problems such as dryness and wrinkles.
In addition, omega-3 fatty acids play a role in blocking chemicals that can trigger the growth of skin cancer cells, by reducing inflammation in the skin.
You can eat foods that contain monounsaturated and polyunsaturated fatty acids such as nuts, seeds, avocados, and fish. The nutrients present in these foods help keep skin moisturized, firm, and flexible.

Side Effects to Watch Out for
Although it plays an important role in maintaining healthy skin, excessive intake of vitamins for the skin can also cause side effects on the body.
If you consume vitamin C in excess or exceed the daily nutritional adequacy rate (RDA), some of the symptoms that can occur are:

  • Nauseous.
  • Diarrhea.
  • Kidney stones.

Therefore, it is better if you consult with your doctor first about the ideal intake of skin vitamins every day. In addition, also balance the intake of vitamins from supplements and food.