Skin is the most apparent factor in getting older. Not only that, it emphasizes the healthy lifestyle we have, particularly if we are getting proper nutrients. Including a skin supplement in your healthy eating diet will benefit you more than you know. Taking care of your skin leads your life to the next level.
Different Nutrients and Vitamins to Improve Skin Health
Dealing with your skin health is an essential part of your healthy lifestyle. After all, it is the largest organ of your body.
Limiting yourself to sun exposure is the famous skin health routine. However, the sun is not all harmful. Daily exposure of your skin for 10–15 minutes helps produce vitamin D throughout the skin. Vitamin D is one of the best nutrients for your skin, along with vitamins C, E, and K, as well as the omega fatty acids.
Getting a proper skin supplement can keep your skin looking healthy and youthful. This could mean a decrease in:
- wrinkles (especially around the eyes)
- dark spots
- rough patches
- redness
- excessive dryness
To achieve optimum skin health, make your skin supplement includes the following vitamins and nutrients.
Omega Fatty Acids
Omega fatty acids are a kind of Essential Fatty Acid (EFA) which the body needs to promote good health. The human body cannot produce its omega fatty acids. These nutrients also improve your skin health and are primarily found in vegetable oils, fish oils, leafy vegetables, macadamia nuts, sunflower, etc.
Vitamin D
Your skin absorbs vitamin D when exposing to sunlight. Cholesterol transforms to vitamin D when this occurs. Your liver and kidneys consume this vitamin and send it throughout the body to help make healthy cells. This incorporates the skin, where vitamin D plays an essential role in skin health. It might even help cure psoriasis.
Calcitriol is an artificial adaptation of a sort of vitamin D that people create naturally. It is a skin cream that helps treat individuals with psoriasis. Recent research found that using calcitriol diminished the measure of skin aggravation and bothering in individuals with psoriasis and delivered not many unfriendly side effects.
It is advisable to consume a daily vitamin D of 600 IU per day. If you are pregnant or beyond 70 years old, you may need more.
You can improve your consumption of vitamin D by:
- Exposing your skin to the sun for at least 10 minutes a day. However, if you have a history of skin cancer, consult your doctor first.
- Consuming fortified foods like yogurt, breakfast cereals, and orange juice.
- Eating foods that contain vitamin D like tuna, salmon, and cod
Vitamin C
This vitamin is found at significant levels in the outer layer of skin and the skin’s inner layer. Vitamin C has a cancer-fighting property and promotes collagen production. Its properties and function help keep your skin healthy and young. This is why vitamin C is one of the critical elements found in numerous antiaging skincare products.
Consuming vitamin C can upgrade the adequacy of sunscreens applied to your skin for security from the sun’s harmful UV rays. It works this by diminishing cell harm and aiding the recuperating process of bodily cuts. Vitamin C can likewise help fight off aging indications due to its essential role in the body’s natural collagen synthesis.
Furthermore, this vitamin supports healing harmed skin and, sometimes, decreases the presence of wrinkles. Sufficient vitamin C intake can likewise help treat and avoid dry skin.
Because of the prevalence of vitamin C in over-the-counter products, dietary supplements, and foods we eat, this nutrient’s lack is uncommon. It is ideal to consume 1,000 mg each day. In case you discover that you do not have sufficient vitamin C in your diet, you can:
- drink orange juice
- take for more citrus foods like oranges
- eat other plant-based sources of vitamin C like broccoli, strawberries, and spinach
- take prescribed supplements
- search antiaging skin supplement with vitamin C for curing redness, dryness, wrinkles, and age spots
Vitamin E
Vitamin E is another essential ingredient in a skin supplement. It is an antioxidant similar to vitamin C. The primary function of this vitamin in skin health is to shield against sun damage. Vitamin E consumes unsafe UV light from the sun when used to the skin. Photoprotection implies the body’s capacity to limit the harm brought about by UV rays. This protection can help forestall dull spots and wrinkles.
Generally, the body creates vitamin E through sebum. An oily element radiated through the skin’s pores. In the correct balance, sebum helps maintain the skin conditioned and forestalls dryness. Vitamin E can help balance an absence of sebum, particularly if you have dry skin. It also helps to deal with skin inflammation.
Although vitamin E is accessible in many skincare products, the issue is that any impacts could be limited upon sun exposure. Getting sufficient vitamin E in your diet is preferable. That is why there are many skin supplements high in Vitamin E. Most grown-ups need around 15 mg of vitamin E each day. You can do the following tips to increase your vitamin E intake.
- taking a multivitamin or separate vitamin E supplement
- Consuming more seeds and nuts, such as hazelnuts, almonds, and sunflower seeds
- applying topical items that have both vitamin C and vitamin E
Vitamin K
This vitamin is important in supporting the body’s blood thickening interaction, which helps the body heal injuries, bruises, and parts affected by surgical procedures. The fundamental benefits of vitamin K are additionally thought to treat some skin conditions, such as:
- scars
- stretch marks
- dark spots
- spider veins
- noticeable circles under your eyes
You can find vitamin K in several topical creams for the skin, helping cure different skin problems. Usually, doctors apply creams with vitamin K on patients who have recently gone through surgery to lessen swelling and bruising. This ingredient may help accelerate skin mending. Notwithstanding, a study on vitamin K’s effects on the skin is incomplete than that for vitamins C and E.
Adults need to absorb vitamin K for at least 90 to 120 ug each day. Here are some foods you can eat to increase your intake.
- Lettuce
- Cabbage
- Kale
- Spinach
- Green beans
Important Reminder
Skin supplements are not complex to get a hold of nowadays, so talk with your dermatologist or doctor to begin a routine for your skin and overall health.
While these essentials are suitable for your skin health, you may already be taking enough of these nutrients through your daily diet. A blood exam can help decide if you have any nutrient deficiencies. Omnicare Medical Clinic in Southbank, VIC advises to consume nutrients with the direction of a medical expert to prevent overdose.