Getting the right nutrition is essential for your whole body, including your skin. The best way to take care of your skin is from the inside. Certain nutrients are vital to skin health such as vitamins as B6, B12, B2, C, D, and others such as folic acid and Omega 3 fatty acids.
This information helps you choose what kind of foods you should consume more often and what skincare products can be especially beneficial for your skin. Our body has an antioxidant defense system, but not all have an equally efficient one. Vitamin deficiency can harm your skin.
Vitamin B9 deficiency
Folic acid ( Vitamin 9) helps to improve the firmness of the skin and reduce the signs of aging. Increased intake of foods rich in folic acid is beneficial for people with disorders like psoriasis, dermal aging.
If you have a high risk of high levels of homocysteine and low levels of vitamin B9, you should increase your intake of foods rich in vitamin B9 or take supplements containing folic acid. It helps to have firmer skin since it improves the metabolism of the collagen.
Some foods are high in folate or folic acid:
Leafy green vegetables, beets, brussels sprouts, broccoli
Vitamin B12 deficiency
Vitamin B12 plays a vital role in neurological function, and it's essential for the formation of blood cells. If you have a low level of vitamin B12, you can increase the consumption of foods rich in vitamin B12. Creams with vitamin B12 effective against eczema and atopic dermatitis.
Some foods that are very high in vitamin B12:
Vitamin C deficiency
Vitamin C is an essential and powerful antioxidant for your skin and health that can protect cells from damaging free radicals caused. It helps to lighten hyperpigmentation because Vitamin C can inhibit melanin production in the skin. Also, Vitamin C synthesis collagen and contributes to photoprotection decrease photodamage and enhance skin radiance.
Since humans cannot make vitamin C or store it in large amounts, it must be consumed regularly to prevent deficiency, ideally through fresh fruits and vegetables. Some symptoms of vitamin C deficiency include fatigue, red gums, light bruising and bleeding, joint pain, and rough, bumpy skin.
Some of the healthy food sources of vitamin C:
Vitamin D deficiency
Vitamin D produces on the skin following exposure to ultraviolet light.
A person can also boost their vitamin D intake through certain foods or supplements. Healthy vitamin D levels help prevent skin from prematurely aging. Also, Vitamin D can help treat skin conditions like dry skin, psoriasis, or eczema. Vitamin D is vital for healthy bones because it helps the body use calcium from the diet.
Vitamin D deficiency can happen for some reasons:
Your exposure to sunlight is limited.
You have dark skin, and the pigment melanin reduces the skin's ability to make vitamin D.
If you are strict in the vegan diet, consume not enough Vitamin D of the natural sources as animal-based, including fish and fish oils, egg yolks, beef liver.
Your body cannot absorb Vitamin D because of some medical issues.
Some best food sources of vitamin D:
fatty fish and seafood
Foods fortified with vitamin D
Vitamin E deficiency
Vitamin E is an antioxidant that helps decrease free radical damage and slow the aging process of your cells. Vitamin E is an ingredient in many skincare products. Some benefits of vitamin E include: moisturizing skin, skin cancer prevention, wound healing, eczema, psoriasis, preventing fine lines and wrinkles, sunburn prevention.
Most of the time, vitamin E deficiency, because the body requires fat to absorb vitamin E correctly. Some of these diseases like Crohn's disease, liver disease, cystic fibrosis, or some genetic disorders. A very low-fat diet may also cause Vitamin E deficiency.
Some best food sources of Vitamin E:
Sunflower seeds, nuts
There are creams, serums with high concentrations of vitamin E. However, products that combine vitamin E, vitamin C, vitamin A, and vitamin B3 are more useful for skin.
Omega- 3 deficiency
Omega-3 fats are a valuable part of human cell membranes. Also, Omega-3 has many other essential functions, including fight inflammation, improve mental disorders, help prevent cancer, improve sleep, good for your skin.
Omega-3 deficiency symptoms: dry skin and hair, dandruff, dry eyes, mood swings, fatigue, poor sleep quality.
To prevent Omega -3 deficiency symptoms, eat more fish (salmon), nuts, and green leafy vegetables. And if you go a day or two without eating fish, make sure to take a high purity supplement like OmegaVia.
Some of the healthy food sources of Omega- 3:
A key indicator of healthy skin is good health. Putting expensive creams or do costly treatments in a spa cannot provide solutions to problems. Eating every day, the right foods and avoiding the wrong ones you can have beautiful, youthful-looking skin without incurring the high costs of expensive cosmetics.