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anks to foods rich in vitamin A we will keep the skin hydrated, reduce the appearance of fine lines and we can control the outbreaks of acne and psoriasis. We are all worried about not wearing a hydrated and healthy skin. If we change healthy food for the one that is easier to prepare, we will not achieve this purpose. However, more and more people are looking to consume the right amount of vitamins and minerals. Due to this, the sale of food supplements is now elevated. Some vitamins and minerals are particularly good at keeping skin hydrated and healthy, giving it youth, shine and better texture. Many of these nutrients also serve as antioxidants by reducing the effect of free radicals in cells.
Next we will make a list of the basic supplements necessary to maintain a hydrated and healthy skin.
Vitamin K
Vitamin K will certainly keep skin hydrated and healthy. This vitamin combined with vitamin A in serums or creams, facilitates the reduction and elimination of dark circles and bags in the eyes. It is an excellent scar so it has also been used in treatments for varicose veins. Its main function is to help in the coagulation of the blood. We can find this vitamin in:
- Green leafy vegetables.
- Broccoli
- Eggs
- Cereals
- Fish, among others.
Vitamin A
“Vitamin A is essential to keep the skin hydrated and healthy”.
The right amount of vitamin A will help the skin repair itself or regenerate itself. The basic diet provides the right amount of vitamin A, but if you have a restrictive diet you may need a supplement. We will know that we need to increase the intake of this vitamin when the skin is dry and scaly. Vitamin A in topical form makes a big difference in the skin; some studies show that in this way you can:
- Reduce expression lines and wrinkles.
- Control acne
- Decrease psoriasis much faster and efficiently.
We can find it in cereals, eggs, liver and milk. You can also choose to include a nutritional supplement, for which we must remember that:
- Women require 700 micrograms.
- Men need 900 micrograms.
- Children between 300 and 600 micrograms depending on their age.
Vitamin C
One of the most important discoveries that dermatologists have made is the power of vitamin C to keep skin hydrated and healthy. Among the benefits of this vitamin is:
- The ability to reduce the damage caused by free radicals.
- The negative effects caused by sun exposure.
- Present damages due to smoking and environmental pollution.
Free radicals devour collagen and elastin, fibers that are the support of the structure of our skin. This causes the appearance of wrinkles and other signs of aging. It is important to include in our diet foods rich in vitamin C (citrus and vegetables, among others), in this way the body can replace vitamin C when necessary.
- In case of using food supplements, ideally between 500 and 1000 milligrams per day.
- A good amount of vitamin C combined with vitamin E generates a good shield against the damage caused by sun exposure.
Vitamin E
Vitamin E, like vitamin C, is a potent antioxidant capable of reducing the sun’s damaging effects on the skin. According to studies, taking 400 units of vitamin E daily reduces considerably the risk of damage to the cells and reduces the production of cancer cells. They also indicate that when vitamin E and vitamin A are taken together there is a reduction of up to 70% in basal cell carcinoma, a common form of skin cancer. Likewise, this vitamin keeps the skin smooth, combats the appearance of wrinkles and fine lines. Due to these benefits it is common to find a wide variety of skin care products enriched with vitamin E. However, there are certain medications with which he reacts negatively. Taking this into account, it is important that you visit your doctor before adding a vitamin E supplement to your daily routine.
Selenium
It is considered that this mineral plays a fundamental role in the prevention of cancer.
- Whether taken as a supplement or as a cream, it has the ability to protect the skin from sun damage.
- Selenium also helps fight the effects of free radicals by protecting your cells.
A balanced diet contains the necessary amount of selenium, so it is not necessary to add extra supplements, but eat foods such as: nuts, fresh fish, fish, garlic, grains and poultry, among others.
Vitamin B
When it comes to having a hydrated and healthy skin, the most important vitamin B is biotin. This nutrient is the structural base of skin, nail and hair cells. If the proper amount of this nutrient is not available, dermatitis and hair loss occur. We find biotin naturally in a wide variety of foods, such as oats, eggs, rice and bananas.
- Creams that contain B vitamins instantly increase the hydration of the cells and improve the appearance of the skin.
- Niacin, a type of vitamin B, helps improve the elasticity of the skin, giving an appearance of greater youth in a few days.
- Other benefits are its anti-inflammatory, moisturizing and soothing properties. In high amounts, it can also act as a natural lightening agent.
Bet on a Natural Diet to have a Hydrated and Healthy Skin
Although we can find a lot of creams and lotions that guarantee a hydrated and healthy skin, the best we can do is to eat a healthy diet. Health experts say that vitamins and minerals in any way cause us the same effect, so it is not necessary to spend more on “miracle” products.
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