10 vitamins and minerals that are needed to enhance the beauty of the skin

Know the need for vitamins for the skin, if you want to have youthful radiant skin. We all expect more or less youthful skin. The need for flawless soft youthful skin is there for everyone, men and women alike.

Looking at the world economy, we can see that most of the revenue from export comes from cosmetics. As a result, numerous cosmetic companies have sprung up. You must know about 5 famous cosmetic companies in America who are dominating the whole cosmetic world.

In addition, various herbal products ranging from Ponds, L'Oreal, Fair & Lovely among domestic and foreign brands, Ayurvedic products are being sold at high prices in the market. Along with the product, the companies are challenging and gaining the credibility of the buyer. But the effectiveness of all these cosmetics is declining due to age and lack of nutrition.

In fact, the beauty of the skin depends on the diet. The vitamins and minerals obtained from food can meet the essential nutritional needs of the skin and give you the look of youthful skin. In addition, the solution to all skin problems can be found in the vitamins and minerals obtained from food.

Vitamins and minerals for the skin:

Many of us know that 8 important vitamins are needed for marital happiness. Again, many people do not know that the skin also needs 10 such vitamins. Let's learn more about these vitamins that are essential for maintaining skin health.

1. Vitamin-A in skincare:

Vitamin-A acts as an antioxidant. It has a unique, extraordinary role in keeping the skin fresh and healing wrinkles. This important vitamin protects the skin from the sun's harmful ultraviolet rays. Also, Vitamin A plays a role in maintaining eyesight, curing vision problems, and preventing lung cancer.

Vegetable Sources: Sweet potatoes, carrots, spinach, mangoes, ripe papayas, sweet pumpkins, spinach, and taro green is rich in vitamins.

Animal sources: Beef, eggs, liver. Cow's milk contains a substance called retinoids which helps in retaining the youth of the skin.

2. Vitamin C for healthy skin:

Everyone knows more or less about the effectiveness of vitamin C in skincare. It also makes an important contribution to the overall health of the skin. A person needs to take 1000 mg of vitamin-C daily.

Vitamin C produces a type of connective tissue called collagen that helps keep your skin strong. It is a well-known antioxidant that prevents inflammation of your skin and controls infections. In addition, vitamin C compensates for the damage to the skin by removing sunburn spots and paleness.

How to get Vitamin C-

• Citrus fruits are rich in vitamin C. Such as- orange and all kinds of lemon.
• Amla is the best source of Vitamin-C. Amla is rich in Vitamin C. Mangoes, strawberries, broccoli, green peppers and tomatoes contain vitamin C.

3. Vitamin E to protect the beauty of the skin:

The anti-oxidants in vitamin E are many times more effective than other vitamins in beautifying the skin. According to Harvard Health Publications, an adequate intake of vitamin E helps protect vitamin E-stores. This vitamin, which is essential for many reasons, protects the skin from radical decay. Vitamin E is an effective tonic for acne and blemished skin. It makes the skin soft and smooth.

Sources of Vitamin E-

• Almonds such as walnuts, almonds, peanuts are rich in vitamin E.
• Different types of cereals like maize, sesame, mustard, soybean contain vitamin E.
• Foods rich in vegetable oils, olive oil, and good oils contain vitamin E.

4. Vitamin D maintains skin moisture:

This vitamin obtained from sunlight is known as "Sunshine Vitamin". Most people living in the northern climate are deprived of this vitamin. As a result, they have to collect it from a variety of foods rich in vitamin D.

Vitamin-D is effective for rickets. According to data published in a research paper by the Linnaeus Polling Institute (LPI), a person needs to receive 600 units of sunlight daily. If she is pregnant or over 70 years of age, more needs to be taken.

This vitamin acts as a protective watch to prevent acne infections on the skin. Vitamin-D also maintains skin moisture and reduces wrinkles. Increases skin tone.

Vitamin-D can be taken in different ways-

• Stay in sunlight for 10 minutes. If there is any problem due to sunlight, of course, consult a doctor. Avoid taking vitamin-D in this way even if there is a risk of skin cancer.
• Eating energy-producing foods. Such as- cereals, orange juice, and sour yogurt.
• Eating sharks and codfish.

5. Vitamin K to heal skin wounds:

Vitamin K is essential for healing skin wounds. Lack of vitamin K prevents blood from clotting in the wound. Infections and bleeding in different parts of the skin help vitamin K to clot the blood faster.

Also, removes dark circles under the eyes, black spots, pale skin. Vitamin K enhances skin radiance and makes the skin fresh and attractive.

Source of Vitamin K -

• Cabbage, different types of vegetables, asparagus.
• Milk, eggs, and liver.
• Turnips, lettuce, broccoli.

6. Vitamin B-3 for healthy skin:

Vitamin B-3 is also known as niacin. It is found in both animal and plant foods. This vitamin is essential for healthy skin. It is also necessary for the brain, nervous system, and blood cells.

Beauty products for the skin are often made with a combination of niacinamide. Significantly reduces skin aging. Its demand can also be noticed to remove the redness of the skin.

Foods are rich in vitamin B-3-

• Chicken and turkey meat
• Peanuts

7. Vitamin B-5 for fresh skin:

Vitamin B-5 is known as pantothenic acid or panthenol. This vitamin protects the skin and makes it radiant and vibrant. Facilitates the passage of water and air through the pores of the skin.

Panthenol causes blockage in any skin infection. So, if you go to buy a beauty product, ensuring the presence of panthenol is undoubtedly equivalent to a good bargain.

Foods are rich in vitamin B-5-

• Different grains. Such as- corn, soybean, sesame.
• Avocado.
• Chicken and salmon.

8. Choline protects skin cells:

Choline is a vitamin that the body can make on its own. This vitamin is most important for neurotransmitter synthesis and normal brain function in general.

However, a study published in the journal FASEB further found that this vitamin plays an important role in skin cell membranes. Although the body makes this vitamin on its own, collecting this vitamin from a good source is even more beneficial for skin health.

Sources of choline collection-

• Peanuts
• Milk, eggs

9. Folic acid to increase skin firmness:

Folic acid is also known as vitamin B-nine. Adequate folic acid during pregnancy is important for the development of the baby. The need for it to form any new cell is well known. It enhances skin health and facial radiance.

A study published in the Journal of Cosmetic Dermatology found that topical application of a mixture of folic acid and a type of amino acid called creatine to increase the firmness of the skin's endothelial tissue by increasing collagen synthesis.

All foods that contain folic acid-

• Different types of pulses, especially beans, mung bean contain folic acid.
• Spinach and asparagus contain folic acid.

10. Omega-3 fatty acids relieve skin inflammation:

We all know that fat is harmful to our health. But as a result of diet, a little fat dries and wrinkles the skin. The body cannot make omega-3 fatty acids. These fatty acids build up in the cell wall and inhibit the growth of cancer cells in the skin.

It also plays a role in preventing skin inflammation. So, keep light fats in the diet. In this case, monounsaturated, polyunsaturated fats are healthier than saturated fats. It plays a role in moisturizing the skin and makes the skin soft and supple.

Safe fatty foods-

• Nuts, seeds, grains.
• Avocado and fish.

The skin gets real nutrition from food. Nutrition from the food stimulates the skin and restores the beauty of the skin. So, instead of spending on cosmetics, let's spend on collecting vitamin-rich foods for the skin and keeping the skin youthful. Keep the youth of the skin intact even in old age.