Vitamins that keep your skin beautiful

A vitamin is an organic compound that an organism needs in small amounts but is not always able to produce in sufficient quantity on its own, so it must be taken in through food. This definition from Wikipedia sums it up well. Without vitamins we could not survive or maintain our health. Our body would not be able to carry out the metabolic processes needed for the formation and proper functioning of healthy cells.

Here are the most important ones for our skin

Vitamin A retinol

• Fat soluble vitamin
• One of the most essential skin protecting vitamins and directly responsible for skin health
• Helps maintain the integrity of the skin
• Reduces the breakdown of collagen
• Stimulates the production of new collagen fibers in the deeper layers of the skin
• Refreshes and firms the skin
• Deficiency leads to changes in the skin and other epithelial tissues. The skin may crack thicken around hair follicles become rough dry and flaky and this makes us more susceptible to skin infections.
• Natural sources include egg yolk liver dairy products oily fish and also green orange and red fruits and vegetables.

Vitamin C ascorbic acid

• Water soluble vitamin
• Supports immune processes in the skin
• Plays a key role in renewing gums blood vessels bones and nails
• Essential for collagen production
• Speeds up wound healing and scar formation
• Helps prevent viral and bacterial infections
• Stimulates the immune system
• Deficiency results in dry brittle skin that is more vulnerable to external stress. Wounds bleed more easily and heal slowly.
• Natural sources include most fruits citrus fruits leafy greens peppers tomatoes broccoli Brussels sprouts and cauliflower.

Vitamin E tocopherol

• Fat soluble vitamin
• Strong antioxidant that helps neutralize free radicals
• Supports the healthy functioning of cell membranes and protects them from damage
• Aids cell regeneration
• Strengthens the skin’s immune defenses
• Improves muscle performance
• Participates in protein carbohydrate and fat metabolism
• Helps lower blood pressure and reduces the strain on blood vessels
• Deficiency reduces the skin’s immune protection which increases the risk of bacterial viral and fungal infections. It can also damage red blood cells and nerve cells and in severe cases may lead to muscle wasting.
• Natural sources include oily fish vegetable oils such as olive oil wheat germ oil and corn oil legumes egg yolk leafy greens sunflower seeds walnuts almonds and wheat germ.

Vitamin B2 riboflavin

• Water soluble vitamin
• Essential for the formation of red blood cells
• Important for the creation and growth of new cells and for maintaining cellular respiration
• Necessary for the metabolism of tryptophan which supports the production of vitamin B3
• Helps metabolize carbohydrates fats and proteins
• Important for maintaining healthy skin nails and hair
• Deficiency can cause cracks ulcers and skin changes. Inflammation in the mouth and on the tongue is also common.
• Natural sources include whole grains liver cheese egg yolk fish legumes poultry spinach asparagus broccoli Brussels sprouts mushrooms walnuts chamomile ginseng nettle and peppermint.

These compounds support not only the health of our skin but the entire body at a cellular level. Their deficiency can be linked to many health problems. To preserve our beauty it is important to supply them both from the outside through skincare and from the inside through a healthy diet.