Essential vitamins for your skin

Essential vitamins for your skin

Insufficiency or total lack of vitamins has a significant effect on the skin. We receive some of the essential vitamins through the food that we eat and others are produced by bacteria in the intestines. When these bacteria are affected by chronic illness or certain medicines, the resulting essential vitamin deficiency could lead to different types of skin damage. For healthy and great looking skin we have to balance in our diet with the most important vitamins affecting the skin.

Let’s take a closer look at them:

Vitamin AVitamin BVitamin CVitamin DVitamin E

Vitamin AEssential vitamins for your skin

Vitamin AWhy is it important:

•It regulates the functions of the skin and skin glands•Produces the pigment in the retina of the eye,•Improves the vision•It is important for the immune system•Helps the lungs, kidneys and other organs to function properly

The deficiency of vitamin A affects our vision, hair and also our skin which dries, darkens and becomes rough.

Vitamin A can be build by our body from the carotene contained in vegetables and in the following products.

Essential vitamins for your skin

Vitamin A

What to include in your diet for vitamin A:

•Cheese•Eggs•Yoghurt•Fish oil•Broccoli•Spinach•Carrots•Mangos•Red pepper

There are also cosmetic products for skin care which have vitamin A as main ingredient.

Essential vitamins for your skin

Vitamin BEssential vitamins for your skin

Vitamin BWhy is it important:

The vitamins of the group B play important role in the formation of keratin and melanin and they :

•Keep skin, hair and nails healthy•Regulate the nervous system•Supports the immune system•Helps cells make and maintain DNA

The deficiency of vitamins of the group B results in cracks and redness at the corners of the mouth, sores on the lips, eczema, hair loss, splitting nails..

Essential vitamins for your skin

Vitamin B

What to include in your diet for vitamin B:

•Fruits•Vegetables•Whole grain foods•Cheese•Caviar•Salmon fish•Yeast Extract Spread

Essential vitamins for your skin

Vitamin CEssential vitamins for your skin

Vitamin CWhy is it important:

Vitamin C is an antioxidant that

•Helps protect cells•It is necessary for the maintenance of connective tissue•Has proven anti-aging effect on the skin

The deficiency of vitamin C makes the skin dry, rough and also leads to pigmentation. It is important to get enough vitamin C in the daily diet to maintain healthy skin and also to support the immune system.

Essential vitamins for your skin

Vitamin CThe best sources of Vitamin C are fruits and vegetables :•Mangoes•Oranges•Guavas•Pineapples•Kiwi•Papaya•Strawberries•Tomatoes•Chili peppers•Dried Coriander•Broccoli•Potatoes•Mustard greens•Turnip greens

Essential vitamins for your skin

Vitamin DEssential vitamins for your skin

Vitamin D

Why is it important:

•Beneficial for skin health •Improves hair growth•Helps the body absorb calcium•Needed by the immune system to fight bacteria and viruses•Supports the nervous system•Helps muscles function properly

The deficiency of vitamin D leads to muscle weakness, bone pain, hair loss.

Essential vitamins for your skin

Vitamin D

The best sources of Vitamin D are :

•Soy milk•Tofu•Eggs•Powdered milk•Salmon•Mackerel•Catfish•Swordfish

Essential vitamins for your skin

Vitamin EEssential vitamins for your skin

Vitamin E

Why is it important:

Vitamin E is an antioxidant that :

•Protects cell membrane•Supports the immune system•Anti-aging effect on the skin•Beneficial to hair health

The deficiency of vitamin E can cause vision problems, nerve and muscle damage.

Essential vitamins for your skin

Vitamin EThe best sources of Vitamin E are :

•Avocados•Mangoes•Dried apricots•Tomatoes•Green olives•Almonds•Sunflower seeds•Hazelnuts•Pumpkin seeds•Pistachios•Chili powder

Essential vitamins for your skin

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