Healthy Foods and Vitamins

The Best Vitamin for the Face

The skin in general needs constant care, in order to enhance its freshness and radiance. It is noteworthy that following a healthy and balanced diet is sufficient to provide the body with nutrients and vitamins that will support the functions of the skin and protect it from damage resulting from the surrounding environment.

Below is an explanation of the most important : Important vitamins for healthy skin and face:

The best vitamin for the face

Vitamin C

Vitamin C is characterized by being an antioxidant that plays an important role in promoting skin health, in addition to its role in the production of collagen, which contributes to maintaining the freshness and radiance of the skin.

It is noteworthy that many skin care products contain vitamin C, as it accumulates in the skin within the inner layer.

And external, which helps fight the signs of aging, It is noteworthy that vitamin C is available in many foods, and its most important sources can be explained as follows:

Vitamin D

Vitamin D is characterized by its ability to enhance the metabolism of skin cells, which helps the skin grow properly.

It is noteworthy that a low level of vitamin D in the body may lead to various skin problems. In fact, vitamin D plays an important role in fighting chronic skin infections. It helps reduce skin irritation and prevent acne and eczema.

It is noteworthy that the body makes vitamin D through exposure to sunlight, in addition to the possibility of obtaining it from some of its food sources, which are as follows: [5]

  • fish.
  • Mushrooms exposed to sunlight.
  • Fortified milk and yogurt.
  • Tofu.
  • Fortified breakfast cereals.
  • Fortified orange juice.
  • eggs.

Vitamin E

There are many benefits to vitamin E, including that it is one of the important antioxidants for the body, and it also plays an important role in enhancing skin health, by providing the necessary protection against harmful sunlight, as vitamin E absorbs the sun’s harmful ultraviolet rays immediately after it is applied to the skin, which It helps reduce the appearance of dark spots and wrinkles, and it is noteworthy that vitamin E is available in many food sources, including the following:

  • Vegetable oils, such as: olive oil, sunflower oil, and safflower
  • oil.
  • Nuts.
  • Whole grains.
  • Green leafy vegetables.

Vitamin A

Vitamin A has antioxidant properties that enable it to protect the inner and outer layers of the skin from harmful sunlight, due to its role in inhibiting the process of collagen breakdown.

In addition, Vitamin A helps fight aging and wrinkles, and is the first vitamin approved by the Food Administration.

The drug as a product works to slow down the aging process, according to what was indicated by a scientific review published in the journal ( Advances in dermatology and allergology) in 2019.

The use of vitamin A also helps fight acne, because retinoids are derived from it, and using the drug isotretinoin for 3 days helped treat acne of moderate severity, according to a study published in the journal ( Medical Archives) in 2015, and it should be noted.

It is necessary to consult a doctor before starting to use it, as high doses of it may lead to birth defects in infants, and vitamin A can be obtained from its natural sources, which are as follows:

Vitamin B Complex

The B vitamins group is one of the most important vitamins that play a role in promoting skin and skin health, and the most important of them are the following:

Vitamin B7: Vitamin B7, known as butin, is one of the essential nutrients for skin cells, nails, and hair. Its deficiency in the blood may increase the chance of developing skin problems. Bananas, eggs, oatmeal, and rice are among the most important food sources rich in it.

Vitamin B3: Vitamin B3, also known as niacin, contributes to maintaining skin moisture, making it appear more radiant and youthful within 6 days of use.

It also has anti-inflammatory properties and soothes dry, irritated skin. It can be obtained from its natural sources.

It is noted that It is closely related to sugars and peptides, which makes it only 30% available. Among the most important foods rich in it are the following:

  • Poultry.
  • Beef.
  • fish.
  • Nuts.
  • Legumes.
  • Cereals.

Vitamin K

Vitamin K is characterized by its ability to coagulate and coagulate blood, so it is considered one of the important vitamins for wound healing.

In fact, there is no scientific research related to the benefits of vitamin K for the skin. It is believed to be effective in reducing the appearance of bruises on the body, and its most prominent nutritional sources are the following:

  • Leafy vegetables, such as spinach, kale, and lettuce.
  • Vegetable oils.
  • Fruits, such as: cranberries and figs.
  • Meat.
  • Cheeses.
  • eggs.
  • soybean.

Nutritional Tips for Healthy Skin

Make sure to eat foods rich in vitamin C and linoleic acid, while emphasizing the need to limit the intake of foods rich in fats and carbohydrates, in order to maintain healthy skin and reduce signs of aging. [18]

Eat foods from natural sources, limit the consumption of processed foods, and avoid nutritional supplements that claim to benefit skin health, except in cases of severe deficiency of certain nutrients.

Limit the intake of foods that affect blood sugar, such as sugar, white rice, and white bread, as they are absorbed into the body quickly. Which increases the risk of acne.

Eat foods rich in selenium; It is considered one of the minerals that reduces the chances of sunburn. Whole grains, seafood, eggs, and garlic are among the most important food sources rich in selenium, and it is recommended to add them to the diet.

stop smoking; Smoking increases the appearance of signs of aging, making the skin appear older than it is. This is due to the narrowing of the blood vessels in the upper layers of the skin as a result of the chemicals present in the smoke, which reduces the blood supply to the face and causes Pale skin.

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Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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