Healthy skin comes from within you. Yes, the article, every food you put into the body will be reflected on the skin. The habit of eating processed foods can make the skin look dull, oily, even can change the color. Vice versa. Getting used to eating healthy foods rich in vitamins and minerals, will show the appearance of a healthy and fit body. Then, what are the vitamins for the skin, to be healthy and stay the type of vitamin for the skin you need every day
In fact, there are many types of vitamins that the skin needs to stay healthy and bright. Here are the types of vitamins for the skin that you must meet every day, namely:
1. Vitamin E
Vitamin E is well known for its pamor as a vitamin for the skin. This vitamin can be relied upon to:
Heals rough and dry skin
Keep skin supple and soft
Prevents skin damage from UV rays from the sun
Eliminate stubborn scars
Overcoming skin irritation
Daily requirement of vitamin E for adults according to the nutritional adequacy rate is 15 mg. No need to bother anyway. You can get vitamin E from various foods such as spinach, beans, and olive oil. Vitamin E can also be found in various beauty care products.
If indeed you feel the need for vitamin E is not fulfilled with food, you can take supplements. However, consult your doctor before you use it. Too much vitamin E in the body will also cause diarrhea, stomach cramps, up to headaches.
2. Vitamin A
Vitamin A is beneficial for maintaining eye health. Maybe that's why many people do not know if vitamin A is also good for maintaining skin health. One of the important roles of this vitamin is for the maintenance and repair of skin tissue.
There have been many studies that suggest that vitamin A has many benefits for skin health such as:
Reduces wrinkles and fine lines
Overcoming dull spots on the face
Smooth skin
Helps control acne
Adults need vitamin A as much as 600 micrograms per day. You can get a daily intake of vitamin A through a variety of foods, including sweet potatoes, carrots, and dark green leafy vegetables. Typically, this type of vitamin for the skin is also found in various types of beauty treatments, such as night cream or eye cream.
Be careful with the use of supplements, because excess vitamin A in the body is also not good and will cause symptoms such as decreased appetite, bone health disorders, nausea and vomiting, to blurred vision.
3. Vitamin B complex
Vitamin B complex is contained in various types of foods, such as oatmeal, rice, eggs, and bananas. Vitamin B complex contains biotin which is the foundation of the nail, skin, and hair cells. Lack of this vitamin, can cause dermatitis and hair loss.
There are different types of B vitamins and each vitamin is needed in different amounts, such as:
Vitamin B1: 1-1.2 milligrams
Vitamin B2: 1.3-1.6 milligrams
Vitamin B3: 12-15 milligrams
Vitamin B5: 5 milligrams
Vitamin B6: 1.3-1.5 milligrams
Vitamin B12: 2.4 micrograms
The need for vitamin B complex also depends on the age and health condition of each person. So, to know the needs of vitamin B you need, you should consult a doctor.
There are many skin care creams that contain vitamin B complex. Usually, the cream is easily absorbed into the skin cells and make the skin look more radiant. Using a cream containing vitamin B has also been shown to have anti-inflammatory properties and can make the skin tone glow.
If you decide to use an additional supplement, then it is better to discuss with your doctor first. Excess vitamin B complex can also cause toxicity and various disorders of body function.
4. Vitamin C
This type of vitamin for the skin of this one is often referred to as antioxidants. Yes, vitamin C not only can make you immune from infectious diseases, but also good for skin health. Actually, this vitamin is contained in the outer and inner skin.
Some of the benefits of vitamin C for the skin, namely:
Increase the production of collagen, so as to prevent premature aging
Reduces wrinkles on the face
Prevent and treat dry skin
Helps disguise black stains on the skin
In one day, the vitamin C that adults should get is 90 milligrams for men and 75 milligrams for women.
Vitamin C can be found in various types of fruits and vegetables such as oranges, peppers, cauliflower, and green vegetables. Because this vitamin can moisturize the skin, it is usually vitamin C also you can find in moisturizing products.
Using supplements or injecting vitamin C can also increase the amount of this vitamin in the body. If excessive, you will experience disorders such as diarrhea, nausea, and vomiting.
5. Vitamin K
Vitamin K is often one of the compositions of a steroid cream that is a cure for acne or other skin problems. This vitamin itself has been proven to help overcome skin problems such as:
Stretch mark
Scar
Black spots
Dark circles under the eyes
Bruises
Vitamin K needed by adults in one day is 65 micrograms for men and 55 micrograms for women.
So, using a lotion that contains this vitamin can help fade discoloration of the skin and reduce wrinkles. Enrich your vitamin K intake by eating various types of foods such as dark green leafy green vegetables, such as spinach, broccoli, and mustard greens.
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