The 15 best vitamins and nutrients for healthy skin

Skin needs the right balance of nutrients to act as a barrier to protect the rest of the body from external influences. So, to keep the skin young and healthy, nourish it from the inside.

Use healthy fats in your diet for brighter skin. If your daily diet is too low in fat, it can make your skin wrinkled and dry.
You should focus on monounsaturated and polyunsaturated fats from plants such as nuts, seeds, avocados and fish. These nutrients help keep skin moist and firm, and they're better for the heart than saturated fat.
Omega-3 fatty acids are polyunsaturated fats that your body cannot make but needs to build cell walls. Omega-3 fatty acids also block chemicals that allow skin cancer to grow and spread, and omega-3 fatty acids can also reduce inflammation.

The body turns the proteins you eat into building blocks called amino acids and reuses them to make other proteins, including: collagen and keratin that form the structure of the skin. Amino acids can also play a role in helping to slough off old skin.
Certain amino acids act as antioxidants that protect skin cells against UV rays and free radicals created when the body breaks down certain foods or tobacco smoke.

Both the upper and lower layers of the skin need vitamin A. Vitamin A is also one of the vitamins that beautify the skin, as it seems to work in preventing sun damage by interrupting the aging process. collagen breakdown. Since vitamin A acts as an antioxidant, it may provide the skin with some protection against sunburn, although not as much as applying sunscreen. What's more, vitamin A helps keep the oil glands around the hair follicles active and helps a cut heal, especially if you're taking steroid compounds to reduce inflammation.
Without enough vitamin A according to the recommended daily needs, the skin can become dry and itchy or break out.

Vitamin C helps the protein's twisted network to hold its shape. Vitamin C is also a powerful antioxidant, protecting you from free radicals and possibly reducing your risk of skin cancer. Low levels of vitamin C in your daily needs can cause gums to bruise and bleed more easily, as well as slow sores to heal.

This antioxidant and anti-inflammatory can also absorb energy from UV rays, damaging the skin and leading to wrinkles, sagging, and skin cancer. Vitamin E works together with vitamin C to strengthen cell walls. Vitamin E is considered one of the best vitamins for the skin.

The outer layer of the skin has five times more minerals than the lower layer. Zinc helps the skin heal faster after an injury. Zinc can play a role in protecting the skin from UV damage because of the way they work in relation to other metals in your body, like iron and copper. Zinc also acts as an antioxidant.
If your daily requirement is too little zinc, it can lead to an eczema-like condition, but the itchy rash won't go away when you apply moisturizers and steroid creams.

Selenium, a certain antioxidant mineral that protects the skin from UV rays. A selenium deficiency in the daily requirement may be associated with a higher risk of skin cancer.

In general, fruits and vegetables are good choices for the skin, as they have skin-healthy vitamins and other antioxidants. Some foods contain more than one nutrient for the skin such as:
Fatty fish (salmon, sardines, tuna) protein, omega-3, selenium. The omega-3 fatty acids in fatty fish are needed to help keep skin thick, supple, and hydrated. In fact, a deficiency of omega-3 fatty acids in the daily diet can cause dry skin. The omega-3 fats in fish help reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays. Some studies have shown that fish oil supplements can help fight inflammatory and autoimmune conditions that affect the skin, such as psoriasis and lupus erythematosus. Fatty fish is also a good source of vitamin E, one of the most important antioxidants for the skin. Supplementing with recommended vitamin E is needed to help protect skin against free radical damage and inflammation. Walnuts: omega-3, selenium: Walnuts contain many good nutrients that make them a great food for healthy skin. Walnuts are a good source of essential fatty acids, which are fats your body cannot make on its own. In fact, walnuts are richer than most other nuts in terms of both omega-3 and omega-6 fatty acids. However, a diet high in omega-6 fats can promote inflammation, including inflammatory skin conditions like psoriasis. On the other hand, the omega-3 fats in walnuts can reduce inflammation in your body, including your skin.
Avocado: healthy fats, vitamins C and E: Avocados are high in healthy fats. The fats in avocados are beneficial for many functions in the body, including skin health. Get enough healthy fats in avocados to help keep skin flexible and moisturized. Avocado, a rich source of vitamin E, is an important antioxidant that helps protect your skin from oxidative damage. Vitamin C is also essential for the body to make healthy skin. Skin is required to make collagen, the main structural protein that keeps skin strong and healthy. Vitamin C also acts as an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging.
Extra virgin olive oil: healthy fats, vitamin E Dark greens (kale, spinach, bok choy): vitamins A, C and E, omega-3 protein - plus selenium in spinach Eggs: protein, vitamins A and E, selenium, zinc Legumes (lentils, chickpeas): protein, zinc

You can talk to your doctor if you're worried that you're not getting enough important nutrients from food and to make sure supplements such as vitamins won't affect your health. health in other ways. For example, fish oil is a good source of omega-3s, but taking it may not be a good idea if you're taking extra blood-thinning medications or have a weakened immune system. And zinc supplements can make some antibiotics less effective.
The adequate intake of vitamins and nutrients benefits not only the skin but also health. Therefore, you should actively maintain a healthy diet and lifestyle.
Vinmec International General Hospital is always the address to receive examination and treatment of all health problems. Therefore, customers can contact the hospital to be scheduled and examined by qualified doctors.

Reference source: webmd.com