Vitamin C provides luminosity, vitamin A prevents cell damage, and vitamin E has high anti-aging power. But there is more … Find out what vitamins you need to have the prettiest skin.
The vitamins are essential for the proper functioning of our body, but also the beauty of skin and hair. A proper diet is also reflected in our face. Also, vitamins are one of the most common ingredients in many beauty and makeup products because they help delay aging.
The best known is vitamin C, as it is a powerful antioxidant that fights stains, wrinkles, and tone inequalities. But there are many more essential vitamins for skin beauty. Dr. Paula Rosso, from the Lajo Plaza medical center, discovers the vitamins that can not be missing in your diet.
1. Vitamin A: Sun defense.
It prevents cell damage and premature aging of the skin because it protects against ultraviolet radiation and inhibits the growth of cancer cells. Its intake is essential in spring because it prepares the skin by strengthening it against the sun and helps to activate the tan and that this is more intense and durable.
- Where do you find it? Spinach and other green leafy foods provide a lot of vitamin A. Beta carotene converts to vitamin A once we eat it. They are easily recognizable as they are present in most red-orange foods (carrots, squash, sweet potatoes, tomatoes).
2. Vitamin B5: The most moisturizing.
Also known as pantothenic acid, its beauty properties include the ability to hydrate the skin and the softness it provides. It can prevent wrinkles and aging and is great at speeding up the healing of wounds or burns.
- Where do you find it? In egg yolk, casserole foods such as liver and kidneys. Also in whole cereals, legumes, milk, and derivatives and in mushrooms
3. Vitamin B7: Capillary density.
Also called biotin, it is responsible for healthy hair, nails, and skin. It helps activate hair growth and identifies it. It has been proven that it also improves imperfections and acne.
- Where do you find it? In raspberries, legumes, egg yolk, nuts, barley, salmon, or bananas.
4. Vitamin B12: Right skin tone.
It is responsible for the formation of red blood cells and is considered an anti-aging food vitamin. It also stands out for regulating the pigmentation of the skin and brightening it unifying the tone.
- Where do you find it? The foods richest in vitamin B12 are brewer’s yeast, sardines, shellfish, caviar, and liver. Smokers, drinkers, and vegans need a higher dose of vitamin B12.
5. Vitamin C: Firmness and luminosity.
In addition to its antioxidant properties, it is an essential nutrient that the body needs for the construction and maintenance of tissues because it stimulates the synthesis of collagen and increases the luminosity of the skin. You can find out more about vitamin C here.
- Where do you find it? The fruits with more vitamin C content are acerola, camu camu, blackcurrant, kiwi, persimmon, papaya, and strawberry. And among the vegetables and vegetables stand out, especially green chilies, red pepper, broccoli, and Brussels sprouts. Aromatic herbs such as thyme or parsley are also an essential source of vitamin C.
6. Vitamin D: Antioxidant.
It helps the body absorb calcium so that bones and teeth are healthy and robust. Also, it is a powerful antioxidant, superior to vitamin E, in terms of reducing lipid or fat oxidation and when stimulating enzymes that protect against oxidation. If you want to know more about Vitamin D, do not miss this article.
- Where do you find it? The body produces vitamin D when the skin is exposed directly to the sun. With adequate sun exposure, 5 or 10 minutes in the sun without SPF, and a correct diet that includes dairy, bluefish, and cereals would be enough to meet the daily needs of vitamin D.
7. Vitamin E: Anti-aging effect.
It is a powerful antioxidant capable of neutralizing the damage caused by free radicals. It is the best when it comes to combating environmental pollution and combating wrinkles, slowing down the aging of cells and preserving collagen. It also speeds the healing of scars.
- Where do you find it? In vegetable oils and foods such as sunflower seeds, almonds, nuts, olives, or leafy vegetables. Adding pepper to a plate, either sweet (paprika) or quite spicy (red pepper powder), we will be providing 30 mg of vitamin E, which is close to the recommended daily dose that is 50 gr.
8. Vitamin K: dark circles
Vitamin K decongests the skin activating circulation. In this way, it fights skin redness and couperose. It is excellent for removing bags and dark circles.
- Where do you find it? In fresh herbs such as basil and sage, in green leafy vegetables (lettuce, chard, spinach, rooster, watercress, cabbage …), vegetables such as broccoli or Brussels sprouts, eggs, cereals or red meat. A serving of grapes similar in size to one cup contains 28 percent of your daily vitamin K needs.