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In order to function properly, regenerate and look healthy, the skin needs many nutrients. It is worth knowing which vitamins and minerals are the most important for the skin.
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1/ 9 Vitamin A
Vitamin A is essential for the proper functioning and regeneration of the skin. The best sources of vitamin A are eggs, red vegetables, especially carrots, and fruit. The safest way to raise the level of this vitamin in the body is to eat foods and preparations rich in beta carotene.
2/ 9 Vitamins of group B
B vitamins ensure proper hydration and functioning of the skin. Vitamins from this group are contained in red meat, eggs, fish, whole grain bread.
3/ 9 Vitamin C
Vitamin C is involved in the formation of collagen in the skin, preventing the formation of wrinkles. This vitamin is an essential antioxidant. The best sources of vitamin C are green fruits and vegetables: green parsley, peppers, citrus, strawberries.
4/ 9 Zinc
Zinc is involved in the synthesis of collagen and elastin in the skin, which make it supple and prevent wrinkles. Zinc is present in fish, seafood, meat and mushrooms.
5/ 9 Vitamin E
Vitamin E counteracts skin aging caused by free radicals. The main sources of vitamin E are: sea fish, legumes, almonds, olive oil, plant sprouts, green vegetables and fruits.
6/ 9 Sulfur
Sulfur is a component of amino acids (cystine, cysteine and methionine) that build hair and nail proteins and ensure the proper structure of collagen fibers. The following products are rich in sulfur: milk, eggs, cheese, fish, meat, as well as fruit and vegetables.
7/ 9 Vitamin K
Vitamin K is essential for proper blood clotting. It ensures the maintenance of the proper function of the blood vessels supplying oxygen to the skin cells. It is important for couperose skin to provide adequate vitamin K.
8/ 9 Unsaturated fatty acids
Unsaturated fatty acids (linoleic, linolenic, arachidic) are necessary to maintain the water-lipid balance in the skin. They have anti-inflammatory and regenerating properties. Unsaturated fatty acids can be found in evening primrose, borage, black currant, sunflower and soybean oils.
9/9 Selenium
Selenium is involved in antioxidant processes, preventing skin aging processes. Selenium is found in: marine fish, grains and sesame.