Vitamins and nutrition for healthy skin

Vitamins and nutrition for healthy skin

If you want healthy skin - and if you don't - you would like to make sure you get the right combination of vitamins, minerals and nutrients. How do you know with so many that specific vitamins promote the health of the skin?

whether you have acne in adults, wrinkles, dry skin, slowly Healing wounds or other skin problems, nature makes it easy for you. Hundreds of plants contain vitamins that promote the health of the skin, supply their skin with moisture, keep elastic and have a smooth complexion.

vitamins are important for healthy skin and its function. With the right ones we can ward off almost every aspect of unhealthy skin that stands in the way.

What causes unhealthy skin?

Even if you have a comprehensive skin care routine -peeling, washing, moistening, repeating -if you do not receive the right nutrients or remove the nutrients you have, this can lead to unhealthy skin.

When your skin is stained, has an uneven texture, has dark spots or acne, is dry and scaly, wrinkles, looks tight, is taut or feels uncomfortable, you probably have unhealthy skin. Cracked lips are a tellty sign that your skin is dry.

Many things can damage your skin:

• smoking
• stress
• excessive alcohol
• dehydation
• pinch on your skin
• exposure to poisonous chemicals
• consume too much sugar

The best way to get healthy skin is to prevent unhealthy skin. Eat healthy, train and stay away from things that keep your skin from it. If you eat junk food - including sugar and processed foods - you will probably have skin problems.

stress also reduces the vitamin level - and that affects your skin. If you are stressed or your vitamin levels are low, this can lead to acne breakouts. Your body heals her skin in her sleep. So give your skin enough sleep to develop your magic.

Best vitamins for the skin

The combination of stress and lower vitamin levels increases oxidative stress and leads to skin damage. Many vitamins and minerals have antioxidant properties that protect the skin from damage caused by free radicals (which leads to premature aging). It can make a big difference to ensure that you receive sufficient amounts of this vitamins.

We have put together a list of the best vitamins for your skin. Whether you improve collagen elasticity, reduce acne or give you radiant skin - these are the best of the best.

vitamin e.

vitamin E is actually a group of eight fat -soluble compounds - four tocopherols and four Tocotrienols. Most nutritional supplements only contain alpha tocopherol. Vitamin E is a strong antioxidant that counteracts damage caused by free radicals in the body and skin. ((Link removed), (link removed))

If you stay in the sun for too long, this vitamin can help counteract its effects such as dry skin and blemishes. Vitamin E also has anti -inflammatory properties. Interestingly, people with acne are usually low. ((Link removed), (link removed), (link removed))

You can take vitamin E internally or apply directly on your skin. Many people like getting capsules of the oil, stinging it with a needle and pressing it onto their face as a moisturizer. Choose an organic vitamin e-preparation on a vegetable basis. If you don't like distributing oil on your face, take it internally.

The recommended daily dose of vitamin E is 15 mg for men and women - and most people don't get enough. Almonds, sunflower seeds, hazelnuts and avocados are excellent sources for vitamin. ((Link removed))

vitamin C

sunlight generates free radicals on the skin that contribute to premature aging. If you want to slow down the signs of aging, vitamin C helps with its strong antioxidant and anti -inflammatory properties. It works best with vitamin E. ((link removed))

vitamin C increases collagen production in the skin, the protein that helps your skin remain tense, which looks young.
^{The direct application of vitamin C-serum on your face is ideal for collagen production. The current version is delivered for easy use in a drip bottle. You can also take vitamin C internally as a dietary supplement. ((Link removed))}

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. People are unable to produce vitamin C themselves, so they have to obtain it from food or nutritional supplements. You get the highest amount of vitamin C from citrus fruits, peppers and broccoli. ((Link removed))

omega-3 fatty acids

If you have spent too much time in the sun, omega-3 fatty acids can help. Omega-3 fatty acids are not a vitamin, but important nutrients that protect against lighting and sunburn on the skin. That means less dry or damaged skin. Omega-3 fatty acids can also promote the health of the eyes, increase tear production and provide the eyes with moisture. ((Link removed), (link removed))

There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), Eicosapentaenic acid (EPA) and Docosahexaenoic acid (DHA). Of the three omega-3 fatty acids, only ala has a recommended daily dose: 1.6 g for men and 1.1 g for women. While Ala is contained in flaxseed oil and olive oil, you can only find EPA and DHA in algae oil. ((Link removed))

Try to eat olives, flax seeds and chia seeds. You can also win omega-3 fatty acids from hemp oil, sea buckthorn oil and algae oil. We recommend avoiding fish oil because mercury and other oceanic contamination often occur.

Vitamin-D

vitamin D is also referred to as "sun vitamin" because its skin produces it when it is exposed to the sun. It supports healthy, radiant skin. Interestingly, like vitamin C and E, it is more likely that you will get pimples if you have little vitamin D. For this reason, some people use vitamin D serum on their skin. ((Link removed))

vitamin D supports wound healing and also protects against sun damage. A healthy vitamin D level delays aging and promotes normal hair growth and excellent skin health. ((Link removed))

The recommended daily dose of vitamin D is 15 µg for men and women. It can be difficult to get vitamin D out of food. It comes most often from outside in the sun. The certified organic product Suntrex® D3 from Global Healing not only promotes radiant skin, but also supports immunity and nervous system. ((Link removed))

vitamin k.

vitamin K is a skin -healing power pack. The sensitive area under your eyes is susceptible to dehydration, which can lead to dark struggles, wrinkles and fine lines. Applying vitamin K on the skin can help with these problems. ((Link removed))

Make sure you get 90 mg vitamin K a day when you are a woman and 120 mg when you are a man. Leaf vegetables, broccoli, parsley and cross -flowers contain the highest concentration of vitamin K. ((link removed))

Vitamin B3 (niacin)

vitamin B3 or niacin (which converted into niacinamide) can compensate for your skin tone and help you avoid excessive wrinkles and fine lines that are associated with age. ((Link removed))

applied to the skin, B3 makes its skin more elastic and compensates for the skin tone, including red spots, skin coloring (yellow color) and hyperpigmentation. ((Link removed))

The recommended daily dose of vitamin B3 is 14 mg for women and 16 mg for men. The vegetable vitamin B3 sources include nutritional, brown and wild rice, corn and acorn pumpkin. ((Link removed))

Vitamin B7 (Biotin)

If you don't have enough vitamin B7 (biotin), rashes and irritated skin, fragile nails and hair loss can occur. ((Link removed), (link removed))

If you want to make sure you get enough, Biotin from Global Healing is vegetable and is extracted from organic Sesbania herb. This ensures that all cofactors and co-nutrients occurring in nature are included in their addition.

The recommended daily dose of biotin is 30 µg for men and women. Biotin mainly occurs in animal sources, so I recommend an addition. ((Link removed))

tips & tricks for healthier skin

You can do a lot to improve the appearance of your skin. Take a look at these proven practices.

Eat a herbal diet

increase your absorption of natural full value foods, especially fresh raw fruits and vegetables as well as nuts and seeds. You get some of these essential vitamins for your skin and feel more energy. Eliminate or reduce sugar, meat, dairy products and processed foods and say goodbye to tobacco and alcohol. The chaos that you arrange on your skin is simply not worth it.

collect your sweat

sweat detoxifies her skin in a natural way. So jump into the sauna, train hard in the gym or visit a hot yoga course. As soon as all toxins come onto the streets, you have a younger -looking skin that people will envy around. Wash your skin right after training.

they go naturally

Choose natural skin care products because standard beauty creams and detergent contain toxic chemicals that can actually contribute to aging. Use a dry brush and not too much soap and shampoo before showering (and use natural organic products).

Try cleaning

If you want to improve the appearance of your skin, cleaning is one of the best things you can do. Cleaning includes a clean, healthy diet, while dietary supplements are taken that support the natural detoxification capabilities of your body. This gives your body - including your skin - time to rest and renew.

points that should be remembered

Your skin needs certain vitamins to look optimal, regardless of whether you are thinking about skin tone, moisture, wound healing, blemishes or other problems.

vitamin C and E are both strong antioxidants that counteract the oxidative damage caused by free radicals. Interestingly, vitamin D and E are low in people with acne. Make sure you get your recommended daily dose. Vitamin D can help promote the normal aging of skin and hair.

vitamin K can reduce the occurrence of bruises and accelerate wound healing. Omega-3 fatty acids can give you additional power to ward off solar damage.

If you eat the right food and minimize exposure to poisonous chemicals (try cleaning), give your skin a thrust that makes you appear to be young and healthier. However, it never hurts to support the natural process of our body by ensuring that you get enough of these vitamins for healthy skin.