❶ What Vitamins Does The Skin Like

Human skin is a litmus test of the state of the body as a whole. The skin reacts to any deficiency or excess of substances with rashes, peeling, changes in complexion. Deficiency of vitamins directly affects the state of human health and, in particular, on his skin. Location: Location: To keep the skin healthy and beautiful, you can use expensive advertised vitamin complexes, but you just need to eat foods that contain a sufficient amount of essential elements.

One of the most important vitamins for the skin is vitamin A, it is involved in keratosis, the process of thickening of the stratum corneum. With its deficiency, the skin surface coarsens, becomes dry and flaky, nails become brittle, hair falls out, and dandruff may appear. There is a lot of vitamin A in beef and pork liver, fish oil, butter, egg yolk, carrots, beets, onions, apricots. A daily dose of this vitamin is found in 2 tablespoons of fish oil, 100 grams of liver, 100 grams of dried apricots or 300 grams of carrots.

Vitamin E provides the skin with youth and health, protects it from the harmful effects of sunlight. It promotes the renewal of skin cells and protects the capillaries from increased fragility. The most effective dose of this vitamin is 60-100 mg per day, its main sources are sunflower seeds, peanuts, almonds, spinach, corn oil, young sprouts of cereals.

Vitamin C promotes the active formation of collagen fibers, which keep the human skin elastic, it also promotes wound healing and prevents bruising. The ideal daily dose of this vitamin is 200-500 mg, which equals two oranges or half a kilogram of apples, and ascorbic acid is also abundant in rose hips, black currants, kiwi, lemons, and cranberries.

B vitamins (B1, B2, B3, B6, B9, B10) are responsible for the condition of the skin, thus, their lack in the body leads to the formation of skin diseases such as dermatitis, acne, eczema, cheilitis (cracks in the corners of the mouth) and others. In general, this group of vitamins helps to resist the aggressive effects of the external environment. Legumes, grain breads, eggplants, liver, and herbs help maintain a good level of these vitamins.

Vitamin PP (nicotinic acid) is an essential tissue stimulating substance. Its deficiency leads to a decrease in the barrier properties of the skin and the appearance of itching. Vitamin PP is found in milk, various types of meat, yeast, wheat bran, and peanuts.

Vitamin F is no less important for skin regeneration, it is able to restore cell membranes, fights free radicals, and is an excellent antioxidant. A large amount of this vitamin is found in vegetable oil, flaxseed and nuts.

Vitamin K fights puffiness, stops inflammatory processes in the skin, and also resists the formation of age spots and freckles. The most vitamin K is found in cabbage leaves, spinach, carrots, tomatoes and pumpkin.

Thus, a proper diet, consisting of healthy food, will saturate the body with all useful vitamins and minerals, which will have a positive effect on the skin.