To understand how to help the skin perfectly cope with its work, it is useful to remember what functions our “shell” performs.
So, the work of the skin is:
- The main protection from the external environment, therefore, from germs, radiation, heat and cold;
- It is not for nothing that newborn babies are advised to be freed from clothing more often, so that the skin ” breathes»;
- Sweat, sebum, and other substances can only be released through the pores of the skin.
- Water-salt, gas, and protein metabolism also occurs with the direct participation of the entire surface of the skin.
Signs of a lack of vitamins for the skin
Usually ladies struggle with circles under the eyes, “orange” peel and rough heels. In addition to these obvious and familiar objects of our attention, it is worth keeping in mind other signs that are often neglected.
You should be alerted:
- Dry and flaky skin;
- Cracks on the lips, especially at the corners of the mouth;
- Transverse wrinkles above the upper lip;
- Pimples, blackheads;
- Redness of the skin, eczema and dermatitis;
- The appearance of bruises even with a little pressure.
All this indicates a lack of essential vitamins – A, B2, B3, B6, C, E and D.
The effect of vitamins on the skin and their content in food
Vitamin A-the growth, recovery and regeneration of the skin is completely under the control of retinol (vitamin A). By increasing the elasticity and firmness of the skin, retinol is essential for the skin, especially for women. Sources of vitamin A: spinach, fatty fish, cod liver, citrus fruits, sea buckthorn, broccoli, red caviar, egg yolk, heavy cream, cheese, carrots, sorrel, butter.
B vitamins-hydration, metabolic processes, rapid healing and prevention of premature aging are the main factors of the effect of these vitamins on the skin. Sources of B vitamins: yeast, eggs, beef, legumes, brown and wild rice, hazelnuts, cheese, oats, rye, liver, broccoli, wheat sprouts, cottage cheese, buckwheat, herring, kelp.
Vitamin C-promotes the formation of collagen, which is responsible for the youth of the skin, and also has the property of strengthening blood vessels and leveling allergic reactions. Sources of vitamin C: rosehip, kiwi, sweet bell pepper, citrus fruits, black currant, broccoli, green vegetables, apricots.
Vitamin E-protection from the adverse external environment, maintenance of skin moisture, acceleration of cell renewal. Sources of vitamin E: olive oil, peas, sea buckthorn, almonds, sweet bell pepper.
Vitamin D-preserving the youthfulness of the skin, maintaining the tone, preventing aging. Sources of vitamin D: milk, dairy products, fish oil, butter, parsley, egg yolk.
Vitamin and mineral complexes
Looking at the list of foods that contain the necessary vitamins, you realize that it is physically impossible to eat so much food to provide the skin with enough vitamins. Balanced vitamin and mineral complexes come to the rescue, which take into account that an overabundance of vitamin A can cause allergic reactions, and vitamin E in large quantities causes nausea and upset stomach.
Therefore, when choosing vitamins in a pharmacy, you need to consider what problems need to be solved first. If the skin condition does not cause concern, it makes sense to use the usual vitamin complex once a year to prevent problems.