Vitamins and Nutrients for Your Healthy Skin

Taking good care of your skin is an essential part of your skincare routine. You need the right balance between external and internal skincare. This means you should not only pay attention to skincare products and skincare which you do daily but also include proper nutrients including vitamins-based food in your regular diet. Vitamins and nutrients are important for the rest of the body as well as your skin and hair. To help your skin, eat a nutritious diet that will make your skin great from the inside and you feel good.

To keep your skin healthy, you eat a balanced diet, exercise regularly, stay hydrated (take plenty of fluids including juices), take10-12 minutes of sun exposure for Vitamin D.

Here are some nutrients and vitamins listed for healthy and radiant skin:

Healthy Fat

Your skin needs healthy fat. This is something that makes your skin smooth and glowing. Too little fat in your diet can make your skin wrinkled and dry, therefore add a good amount of fat to your diet. Take monounsaturated and polyunsaturated fats from plants like nuts, seeds, avocados, and fish. 

These help your skin stay moist, firm, and flexible, and they're better for your heart than saturated fats. Omega-3 fatty acids are a type of polyunsaturated fat, which your body can't build but requires to make cell walls. They also restrain chemicals that let skin cancer grow and spread, and they may prevent inflammation.

Protein

Your body changes the proteins you eat into making blocks called amino acids and reuses them to build other proteins, including the collagen and keratin that form the structure of the skin. Amino acids also help ditch the old skin. Some amino acids are antioxidants that save skin cells from UV rays and "free radicals" built when your body breaks down certain foods or during cigarette smoking.

Vitamin A

Your upper and lower layers of skin need vitamin A. It protects your skin from sun damage by interrupting the process that breaks down collagen. Because it's an antioxidant, it provides your skin with some protection from sunburn but not as much as wearing sunscreen. It supports the oil glands around your hair follicles and can also help cuts and scrapes heal, especially if you're taking steroids to reduce inflammation. Your skin might get dry and itchy or bumpy due to a deficiency of vitamin A.

Vitamin C

Vitamin C helps to repair your skin. It works on bruising, cutting, bleeding gums as well as slower-healing sores. This vitamin also helps the twisted web of protein hold its shape. It's also a powerful antioxidant, preventing you from free radicals and possibly reducing your chance of skin cancer. It plays role in producing collagen and helps to keep your skin healthy. That's why vitamin C is one of the key ingredients found in many anti-aging skincare products.

If you take vitamin C orally can improve the effectiveness of sunscreens applied to your skin for avoiding the sun’s harmful UV rays. It does this by reducing cell damage and helping the healing process of the bodily wound.

Vitamin D

You can take vitamin D from sun exposure. It is made when sunlight is absorbed by your skin. vitamin D acts on your skin tone. It may even help to treat psoriasis. You can increase your vitamin D intake by 10 minutes of sun exposure a day, eating food like cereals, orange juice, and yogurt and salmon, tuna, and cod. 

Vitamin E

Vitamin E is an antioxidant. It mainly functions to protect your skin against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to reduce the damage caused by UV rays. This can help to minimize dark spots and wrinkles.

References:
1. https://www.webmd.com/beauty/nutrients-for-healthy-skin