Vitamins for skin
Manufacturers of cosmetics and dietary supplements constantly remind us how important vitamins for the skin.Is it really, and what foods help us to compensate for a deficiency of essential substances?Let's find out.
Symptoms of hypovitaminosis
First of all, it is worth remembering that the shortage of various vitamins skin reacts completely different symptoms.
• Vitamin A deficiency provokes the appearance of the skin red spots, acne, eczema
• deficiency of vitamins B2, B3, B6 - often arising dermatitis, eczema and seborrhea
• Deficiency of vitamins C, D, K is characterized by a long time does not heallesions on the skin
• Vitamin deficiencies of P and K provokes hemorrhaging from the least physical impact
Ascorbic acid (vitamin C) to the skin
This vitamin is considered one of the most important substances that help improve skin condition.Ascorbic acid deficiency provokes fragility of blood vessels, and skin pigmentation.
Subject to the recommended standards of consu
Vitamin C rich oranges, kiwi, rose, black currant, lemon, apples, potatoes, cabbage, beets, turnips, tomatoes, onions, radishes, radish, peas, eggplant, zucchini, lettuce, red bell pepper, asparagus,greens, horseradish, spinach.
This vitamin is destroyed by contact with metal surfaces, and by heat treatment and prolonged storage.Excessive intake of vitamin C chemist provokes itching, diarrhea, irritation of the walls of the bladder, kidney stones.
Retinol (vitamin A) to the skin
Vitamin A (retinol) is involved in the process of thickening keratosis (stratum corneum).Its deficit is accompanied by dry skin, scaling and zagrubeniem.On hands and feet blisters appear, there are problems with nails and hair.
Vitamin A we get by eating fish oil (or any fish), butter, cream, liver (pork, beef, chicken).This vitamin is present in plant foods, but to better assimilate it is a food supplement fat supplement (vitamin A belongs to the category of fat-soluble substances).
Beta-carotene (provitamin A) can be obtained by eating carrots, apricots, beets, squash and other fruits of red, orange and yellow.The daily requirement of vitamin A is found in 2 tbspfish oil, 100 g liver, 300 g Carrot 100 g of dried apricots (optional).
significant excess dosage pharmaceutical retinol fraught with vomiting, headache, runny nose, fatigue, dry skin, weight loss, disruption of the liver, hair loss.
Tocopherol (vitamin E to the skin)
Tocopherol is necessary for proper metabolism and to maintain skin tone.It improves the condition of the capillaries, and thus supports the supply of cells.
optimum daily requirement of vitamin E: 60-100 mg / day.The sources of the vitamin are the seeds, vegetable oils, peanuts, almonds, beets, spinach, brown rice, green parts of plants (including sprouts).
B vitamins for skin
all the B vitamins in one way or another responsible for the condition of our skin.Thiamine (vitamin B1) is contained in beef, milk, heart, liver, pork, kidney, potatoes, green peas, fresh yeast, as well as in wheat bran.
Riboflavin (vitamin B2) is present in milk and milk products, chicken meat, beef, lean pork, fish and some vegetables (spinach, peas, cauliflower, etc.).
pantothenic acid (vitamin B3), we obtain, using brewer's yeast, liver, kidney, egg yolks, rice and wheat bran.
Nicotinic acid (vitamin B5) plays an important role in redox processes in tissues.Deficiency of this substance provokes pruritus and reduction of protective functions of the skin.Nicotinic acid is present in the meat (pork, veal, chicken) and in brewer's yeast, milk, soy bran, peanuts.A small amount of this vitamin found in fruits and vegetables.Daily requirement of vitamin B5 can be obtained by eating 250 grams of meat.
pyridoxine (vitamin B6) is contained in the lamb, liver, milk, carrots, potatoes, melon, watermelon, avocados, bananas, soybeans, raisins, figs, as well as in different kinds of cabbage.
Folic acid (vitamin B9) is present in spinach, beets, corn bread, watermelon, melon, apples, cabbage, onions, carrots, green peas, eggs, chicken, beef, liver, milk, cottage cheese.Para-aminobenzoic acid (vitamin B10), contained in the bran, beer yeast and liver.
And finally: vitamins for good skin should come not only inside the body.It is important to regularly pay attention fortified masks, creams, lotions and other cosmetics.This approach will strengthen the effectiveness in times of these substances and improve skin condition.