The health of the skin, hair, and nails are closely related. Here's a look at some of the nutrients that may be missing in your diet and causing your problems.
Vitamin A, C, and E
These common antioxidants are found in many fruits and vegetables, but studies have shown that the nutrient content of fruits and vegetables is much lower today than it was just 50 years ago. That is due, primarily, to over-farming.
Low blood levels of vitamin A and E almost always accompany new cases of acne. Vitamin C is a necessary co-factor for the formation of strong collagen fibers, responsible for the skin's strength and elasticity. As antioxidants, all three help to counter the effect that damaging free radicals have on the skin's health. Free radicals are also one of the causes of wrinkles, sagging and all of the signs of aging.
In addition to taking these vitamins for healthy skin, you might also consider the use of an antioxidant-rich cream. One that contains coenzyme Q10 is the best choice. Creams containing high concentrations of vitamin A or C can cause redness, dryness, and irritation. Coenzyme Q10 is not irritating and has been shown to reduce wrinkles and repair sun damage.
B-complex
The B-complex group performs many functions relevant to the skin's health and appearance. Folic acid is effective for relieving dermatitis. Vitamin B-5 supports the skin's natural tanning ability. The entire B-complex group works to soothe inflammation when applied directly.
A kind of sea algae called wakame kelp contains many of the vitamins for healthy skin, as well as the minerals calcium, potassium, and sodium. Those minerals help balance the skin's moisture content. Kelp is a popular health food and is found in some of the better anti-aging creams because it is proving to increase elasticity and relieve dryness.
Omega3 Fatty Acids
Omega-3 fatty acids are essential to the human diet and most people don't get enough of them. These days, they are found primarily in fish. At one time, they were present in chicken, beef and other meats, but when ranchers started feeding these animals grain, instead of grass, the omega3 content plummeted and the omega6 content skyrocketed.
In addition to taking vitamins for healthy skin, you should really consider an omega3 fish oil supplement. Studies have shown that it is beneficial in acne, psoriasis, and eczema. It has also been shown to increase the skin's firmness.
Vitamin B
Niacinamide is part of the group B of vitamins and is also sometimes called vitamin B3. Vitamin B3 also exists in another widespread form called niacin which is converted to niacinamide inside the body. Both forms of vitamin B3 essentially have the same benefits but niacin is well known for inducing unpleasant but harmless side effects such as flushing and warming of the skin. To avoid these, most skin care products are formulated with niacinamide which provides the same skin benefits but none of the side effects. The main function of niacinamide inside the body is to be a precursor of the coenzymes NAD and NADP. A precursor simply means a building block that the body utilizes to make other, usually larger and more useful compounds. NAD stands for Nicotinamide Adenine Dinucleotide and is an extremely important coenzyme in all living cells and, like its close relative NADP, is involved in essential cellular functions.
Protein
Protein is the building block necessary to make new skin cells and fibers. Keratin is the most abundant protein in the skin's epidermis. Keratin-rich creams have been shown to stimulate the production of new cells and fibers, improve the skin's moisture content and reduce inflammation.
Vitamin D
Vitamin D is an antioxidant that may play a role in skin pigmentation. It helps in retaining the clear skin with no blemishes. It gives the skin an equal tone. The food that provides vitamin D involve Fatty fish, like tuna, mackerel, and salmon; Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals; Beef liver; Cheese;
Egg yolks.
To sum it up; you can take vitamins for healthy skin, but if you really want to see a major improvement in your skin's appearance, use a nutrient-rich cream that contains them, too.
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