VITAMINES FOR HEALTHY SKIN
Maintaining healthy and glowing skin is a priority for many people.However even though using skin care products such as moisturizer ,serum , eye cream can help improve skin apperance.Your diet and Lifestyle play significant roles skin heath too.
Vitamines and minerals impact skin health in several ways including
protecting the skin against UV RAYS
Playing a role in wound healing
Helping maintain skin hydration
Acting a Antioxidants that protect against free radical damage
In this article explain role of vitamines and minerals for healthy skin.
VITAMINES
Vitamin C necessary for healthy skin.It is necessary for collagen production and helps protect the skin from UV rays.Vitamin c is an antioxidant and protect the skin from ultraviolet damage and pollution.Low level of vitamin C can cause easy bruising and bleeding gums,as well as slower heeling process.
2.VITAMIN D
Important for overall health,Vitamin D plays a role in skin cell growth , repair and metabolism .It may also help reduce inflammation and support immune function in the skin.
3.VITAMIN A
Both the upper and lower layer of the skin need vitamin A .It seems to prevent sun damage by interrupting the process that breaks down collagen.Vitamin A is an antioxidant,it helps your skin protect against sun burn.It also help prevent sign of ageing and support overall skin health.
4.VITAMIN E
Vitamin is an antioxidant helps protect the skin from UV damage.It has also anti-inflammatory property.It also support skin barrier function,helping to retain moisture and prevent moisture loss.
5.VITAMIN B3 (NIACINAMIDE)
It helps maintain skin barrier function , regulate oil production and reduce inflammation .It also supports collagen production and can help improve the appearance of fine lines, wrinkles and hyperpigmentation.
6.VITAMIN B5
Helping to keep the skin soft ,smooth and moisturized.It also has anti-inflammatory property that can help soothe and calm irritated skin.
7.VITAMIN B6
MINERALS
1.ZINC
The outer layer of your skin has five times more of this mineral than underbeneath.Zinc plays a role in skin repair and regeneration,making it essential for wound healing and maintaining skin integrity.It also has anti-inflammatory properties and helps regulate oil production,making it beneficial for acne-prone skin.
2.SELENIUM
Selenium is an antioxidant that protect skin cells from damage caused by free radicals and UV radiation.It also contribute to maintain skin elasticity.
3.COPPER
Copper benefits skin by promoting the production of collagen and elastin ,which gives skin its strenght and elasticity.it also has antioxidant property which help to protect the skin from oxidative damage.copper work alongside vitamin and zinc to assist in the creation of elastin.
4.MAGNESIUM
It benefits skin by helping to retain skin elasticity.It also support cellular processes involved in skin repair and renewal.A magnesim deficiency accelerate ageing of the skin.
5.SILICEA
Silicea,also known as silicon dioxide,is a compound found naturally in the earth's crust.In skincare,it is believed to support skin health by promoting collagen production,which can improve skin elasticity and hydration.Silicea is often used in skincare products to help strengthen hair , nails and connective tissues.
6.SULFUR
Helps maintain stuructural integrity of skin protein,such as collagen and keratin.it also has antimicrobial properties that can benefit those with acne prone skin.
7.IRON
Iron essential mineral for overall health , including skin health.It plays a crucial role in oxygen transport,which is necessary for proper cellular function and tissue repair.Iron deficiency can lead to various skin problem , such as pale skin,dryness and even hair loss.Maintain balanced diet with adequet iron intake is essential for healthy skin.
8.CALCIUM
Calcium is primarily known for its role in bone health,but it also plays role in maintaining healthy skin.Calcium is involved in regulating cell turnover,which is essential for maintaining the skin's barrier function and preventing dryness.It also help for production of sebum,the skin's natural oil,which helps keep the skin moisturized and protected.In addition ,calcium helps regulate the process of keratinization,where skin cells mature and form the protective outer layer of the skin.
These minerals can be obtained through a balanced diet that includes a variety of whole foods such as vegetables, fruits, nuts, seeds, whole grains, lean meats, and legumes. However, if you're concerned about meeting your mineral needs, you may consider consulting with a healthcare provider or a registered dietitian for personalized advice or supplementation.
FOODS FOR HEALTHY SKIN
Maintaining healthy skin involves consuming a balanced diet rich in various nutrients that support skin health. Here are some foods that are particularly beneficial
1.FATTY FISH
Ftty fish like salmon,mackerel and sardines are rich in omega 3 fatty acids,which can help maintain healthy skin by reducing inflammation and keeping cell membrane strong .Additionally they contain vitamin E , Zinc and selenium which are important for skin health.
2.NUTS AND SEEDS
Walnuts , Almonds ,Sunflower seeds and flaxseeds are contain vitamines , minerals and healthy fats that support skin health including omega 3 fatty acid , vitamin E and selenium.
3.AVOCADOS
Avocados are excellent for skin health due to their high content of healthy fats, particularly monosaturated fats.These fats help keep skin moisturized.Avocados also contain vitamin E and C .Additionally ,they provide Biotin, which is important for healthy skin.
4.LEAFY GREENS
Spinach, kale, and other leafy greens are loaded with vitamins, minerals, and antioxidants that promote skin health, including vitamin A, vitamin C, and folate.
5.COLOURFUL FRUITS AND VEGETABLE
Berries,carrots,tomatoes,spinach,sweet potatoes and orange are rich in vitamin A,C and E as well as antioxidants like beta carotene and lycopene,which help protect the skin from sun damage, reduce inflammation and promote collagen production.
6.PROTEIN RICH FOODS
Fish,Lean meats , Eggs ,Dairy products,Legumes ,Nuts and Seeds provide essential amino acids needed for collagen production and skin repair.
7.WHOLE GRAINS
Whole grains like oats, brown rice, and quinoa are rich in vitamins, minerals, and fiber, which support overall skin health and may help reduce the risk of skin conditions like acne.
8.GREEN TEA
Rich in antioxidants called catechins, green tea helps protect the skin from sun damage, reduce inflammation, and improve skin elasticity.
WATER
Water is essential for skin health as it helps maintain hydrtion,which is key for a glowing complexion.Proper hydration supports the skin's natural barrier function,preventing moisture loss and keeping the skin soft and supple.