The most essential vitamins for the skin
Essential vitamins and minerals for the skin
Vitamin A
Is a group of organic compounds and which includes beta-carotene, retinol, retinoic acid, and others. All of these substances are considered different forms of vitamin A, and they are contained in different foods. Thus, we obtain retinol from food of animal origin, and carotenoids mainly of fruits and vegetables.
Carotenoids, it is the same vitamin A contained in carrots and useful for vision and retinol - is the form that is needed to maintain youthful skin. It retinol promotes cell regeneration.
Sources of retinol:
liver, beef, pork, chicken, cod;
egg yolks;
butter;
sour cream.
Retinol cream for the face is recognized as one of the most effective anti-aging tools.
Vitamin E
The second most important vitamin for youthful skin. Together with vitamin A in the oil is often sold as both soluble. It is a powerful antioxidant - it strengthens and tones all the cells in the body, so it is also called vitamin of youth.
The best sources of vitamin E:
wheat germ oil;
almond oil;
safflower oil;
olive oil;
avocado;
sesame seeds and sesame oil.
Besides the need to obtain adequate amounts of vitamin E together with food, it is also used topically in lotions added. Vitamin E oil is sold in any drugstore and worth a penny. For a person better to use a mixture of vitamins A and E - capsules Aevitum.
Vitamin C
In fact, all the vitamins in one way or another are needed for healthy skin, but 3 of them plays a crucial role in regeneration and beauty - it's A, E and C.
Vitamin C - antioxidant, which is required for the synthesis of collagen and elastin and receive his skin needs both inside and preferably the outside. That is, serum and cream with vitamin C and have a beneficial effect on the skin.
Lycopene
This bright red carotenoid pigment and is contained mainly in tomatoes and other fruits and vegetables. Despite the fact that lycopene, found in the scientific world carotenoid, this substance has nothing to do with him.
Lycopene protects the skin from the inside only, and you can only get it from food. Its main task - is to create a natural barrier and strengthen the skin's own protection, especially against the harmful effects of ultraviolet radiation.
We all love the sun, but a few are serious about the action of ultraviolet rays on our skin. Nothing is so old and dry skin as the harmful rays of the sun, therefore, enjoy the summer salads with tomatoes and do not forget the sunscreen.
Vitamin H (Biotin)
Lack of biotin can lead to various skin problems, such as acne, psoriasis and dermatitis. Biotin for hair is also necessary, as it prevents hair loss and accelerates their growth.
Vitamin B5 (pantothenic acid)
It stimulates the regeneration of cells, taken in treatment of severe acne.
A derivative of vitamin B5 or panthenol is a provitamin B5 - known to all healing and emollient for the skin, which is used for burns.
Omega-3 fatty acids
Foods rich in these fatty acids appear in each list of products that help to preserve the beauty of the skin. Omega responsible for the health of the cell membrane, and thus helps to trap moisture within the cells, thereby preventing the appearance of wrinkles and dehydration.
The best sources of omega-3 is oily fish and walnuts.
Copper
If on the other vitamins and minerals often say when it comes to the health of the skin, then a copper rarely mentioned, and this is a very good reason. What we did not try to force the skin to develop more collagen and elastin by applying creams and masks, it will not be, if the body is not enough copper. The fact that this element participate in the chemical reactions of collagen and elastin.
Most copper in seafood (mussels, squid, octopus) in sesame seeds, pumpkin seeds, flax seeds, nuts (cashews, walnuts, pistachios, hazelnuts), prunes.
Zinc
Foods rich in zinc are useful for the skin, as it promotes the regeneration of tissues. With a lack of zinc in the body occurs dandruff, hair loss, acne.
How to take vitamins pharmacy?
First of all vitamins are better absorbed when they come from the food, so the pharmacy multivitamin is also better to take it with food.
It is not necessary to combine the separate complexes with vitamins or receive simultaneously different multivitamins.
Always remember that overdose of vitamins can bring to very unpleasant consequences, therefore, comply with the measure and pause between courses of 2-3 months.
Try to eat as varied as possible and consume as many fresh fruits and vegetables. Thus, you get the necessary vitamins naturally.
Vitamin A
Is a group of organic compounds and which includes beta-carotene, retinol, retinoic acid, and others. All of these substances are considered different forms of vitamin A, and they are contained in different foods. Thus, we obtain retinol from food of animal origin, and carotenoids mainly of fruits and vegetables.
Carotenoids, it is the same vitamin A contained in carrots and useful for vision and retinol - is the form that is needed to maintain youthful skin. It retinol promotes cell regeneration.
Sources of retinol:
liver, beef, pork, chicken, cod;
egg yolks;
butter;
sour cream.
Retinol cream for the face is recognized as one of the most effective anti-aging tools.
Vitamin E
The second most important vitamin for youthful skin. Together with vitamin A in the oil is often sold as both soluble. It is a powerful antioxidant - it strengthens and tones all the cells in the body, so it is also called vitamin of youth.
The best sources of vitamin E:
wheat germ oil;
almond oil;
safflower oil;
olive oil;
avocado;
sesame seeds and sesame oil.
Besides the need to obtain adequate amounts of vitamin E together with food, it is also used topically in lotions added. Vitamin E oil is sold in any drugstore and worth a penny. For a person better to use a mixture of vitamins A and E - capsules Aevitum.
Vitamin C
In fact, all the vitamins in one way or another are needed for healthy skin, but 3 of them plays a crucial role in regeneration and beauty - it's A, E and C.
Vitamin C - antioxidant, which is required for the synthesis of collagen and elastin and receive his skin needs both inside and preferably the outside. That is, serum and cream with vitamin C and have a beneficial effect on the skin.
Lycopene
This bright red carotenoid pigment and is contained mainly in tomatoes and other fruits and vegetables. Despite the fact that lycopene, found in the scientific world carotenoid, this substance has nothing to do with him.
Lycopene protects the skin from the inside only, and you can only get it from food. Its main task - is to create a natural barrier and strengthen the skin's own protection, especially against the harmful effects of ultraviolet radiation.
We all love the sun, but a few are serious about the action of ultraviolet rays on our skin. Nothing is so old and dry skin as the harmful rays of the sun, therefore, enjoy the summer salads with tomatoes and do not forget the sunscreen.
Vitamin H (Biotin)
Lack of biotin can lead to various skin problems, such as acne, psoriasis and dermatitis. Biotin for hair is also necessary, as it prevents hair loss and accelerates their growth.
Vitamin B5 (pantothenic acid)
It stimulates the regeneration of cells, taken in treatment of severe acne.
A derivative of vitamin B5 or panthenol is a provitamin B5 - known to all healing and emollient for the skin, which is used for burns.
Omega-3 fatty acids
Foods rich in these fatty acids appear in each list of products that help to preserve the beauty of the skin. Omega responsible for the health of the cell membrane, and thus helps to trap moisture within the cells, thereby preventing the appearance of wrinkles and dehydration.
The best sources of omega-3 is oily fish and walnuts.
Copper
If on the other vitamins and minerals often say when it comes to the health of the skin, then a copper rarely mentioned, and this is a very good reason. What we did not try to force the skin to develop more collagen and elastin by applying creams and masks, it will not be, if the body is not enough copper. The fact that this element participate in the chemical reactions of collagen and elastin.
Most copper in seafood (mussels, squid, octopus) in sesame seeds, pumpkin seeds, flax seeds, nuts (cashews, walnuts, pistachios, hazelnuts), prunes.
Zinc
Foods rich in zinc are useful for the skin, as it promotes the regeneration of tissues. With a lack of zinc in the body occurs dandruff, hair loss, acne.
How to take vitamins pharmacy?
First of all vitamins are better absorbed when they come from the food, so the pharmacy multivitamin is also better to take it with food.
It is not necessary to combine the separate complexes with vitamins or receive simultaneously different multivitamins.
Always remember that overdose of vitamins can bring to very unpleasant consequences, therefore, comply with the measure and pause between courses of 2-3 months.
Try to eat as varied as possible and consume as many fresh fruits and vegetables. Thus, you get the necessary vitamins naturally.