Take care of the skin must be essential in the habit of taking care of your health and body since it is the largest organ of your body.
One of the most recurrent tips that health professionals will give you is that you take care of sun exposure. Ultraviolet rays can be really dangerous, so they recommend using sunscreen when you are exposed to lightning.
But, you should know that the sun is not all bad. In fact, 10 to 15 minutes a day can help the body make vitamin D through the skin. This vitamin is one of the best for your skin, along with C, E, and K.
Making sure you have enough vitamins can help your skin look healthy and young. This results in reducing:
- Dark Spots
- Extreme dryness
The essential vitamins for the skin are available in supplements, but they can also be found in skin products. We will tell you more about these 4 essential vitamins and how they can optimize the health of your skin.
Best 4 vitamins to take care of your skin health
It is the vitamin that is produced, mostly, when sunlight is absorbed by the skin. Cholesterol is converted to vitamin D when this happens. The vitamin D is absorbed by the liver and kidneys and transported throughout the body helping to create healthy cells, including skin.
Calcitriol is a version of vitamin D made by the human that the body naturally produces. It is a cream that is applied to people with psoriasis with positive results.
Various statistics recommend a daily intake of vitamin D of 600 ul / l per day. If you are pregnant or older than 70, you will need a higher dose.
You can increase your vitamin D intake:
Exposing you to the sun 10 minutes per day (keep in mind the protection schedule)
Eat fortified foods such as breakfasts with cereal, orange juice, and yogurt.
Include foods that have vitamin D naturally such as salmon, tuna and other types of fish.
Large amounts of vitamin C are found in the epidermis (outer layer of the skin) and in the dermis (inner layer). It has anti-carcinogenic properties, thanks to the antioxidant, and its role in the production of collagen is super important to maintain healthy skin. This explains why it is found in all products for skin care and anti-age.
Taking vitamin C orally can improve the effectiveness of sunscreens and help protect you from UV rays. As a result, cell damage is reduced and wound healing is faster.
Due to the strong presence of vitamin C in over-the-counter products, dietary supplements or foods, it is unlikely that you lack a deficit of it.
The daily recommendation for vitamin D intake is 1,000 IU / l. But if you think you do not drink enough you can:
- Eat more citrus
- Eat strawberries, blueberries, broccoli or spinach
- Drink orange juice
- Take supplements
- Check anti-age treatments based on vitamin C
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Like C, this vitamin is antioxidant. Protects skin from sun damage by absorbing harmful UV light from the sun. Photoprotection is a term used to refer to the body’s ability to minimize the damage caused by ultraviolet rays. This helps prevent dark spots and wrinkles.
The body naturally produces vitamin E through an oily substance emitted through the pores of the skin. In a normal balance, this sebum helps maintain the skin in the best conditions and avoid dryness. If you have dry skin, vitamin E can help you counteract the effect.
It is recommended to consume 15 mg of vitamin E per day. If you need more, you can:
- Consume nuts, almonds, sunflower seeds
- Take multi-vitamins with vitamin E
- Use products that contain vitamin E and C
It is essential to help the body’s clotting process, to heal wounds, bruises and areas where surgery has taken place. The basic functions of vitamin K help other skin conditions such as:
- Varicose veins
- Stretch marks
- Dark Spots
- Eye bags
This vitamin can be found in many skin topics and helps treat many skin conditions. Doctors use creams that contain vitamin K in patients who undergo surgeries to reduce bruising and swelling as it speeds up the healing of the skin.
Similarly, recent studies showed that the benefits are more limited than those of vitamin E and C. It is recommended to take between 80 and 110 ug / l per day. You can increase your eating intake:
- Green beans
Anyway, talk to your doctor to know if it is necessary to consume vitamin supplements. Try to have balanced vitamin levels and enjoy radiant skin.
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