As skin is the largest body organ, taking care of it should be a must-do in your health regimen. You need to protect your skin from the harmful UV rays of the sun but sunlight is not that harmful for skin. About 10-15 minutes of daily exposure allows your body to manufacture vitamin D throughout the skin.
Vitamins are essential for healthy body and skin. You need to ensure that you intake enough vitamins to that your skin remains healthy and fresh for years to come. Vitamins help the skin in reducing redness, wrinkles, rough patches, dark spots as well as dry patches.
Listed below are the most important vitamins for the skin.
When your skin absorbs sunlight, vitamin D is made by conversion of cholesterol into vitamin D. Vitamin D helps in creation of healthy cells. It plays an important role in skin tone. You could improve and increase your Vitamin D intake by getting 10 minutes of skin exposure, eating foods containing natural Vitamin D like cod, tuna and salmon and fortified foods like yoghurt, orange juice and breakfast cereals.
The outer layer of skin epidermis as well as the inner layer of the skin, dermis contains high amount of Vitamin C. Vitamin C has anti-oxidant properties and produces collagen that keeps skin healthy. This is the reason it is a main ingredient in a variety of anti-aging skin products. It keeps the signs of aging at bay.
We consume a lot of Vitamin C in our foods and supplements and you are required to take 1000 mg per day. If your intake is low, try eating more citrus foods, plant-based vitamin c sources like spinach, strawberries and broccoli. Drink orange juice or ask your doctor for supplements.
The main function of Vitamin C is to protect your skin from sun damage with the help of its antioxidant properties. It absorbs all the harmful UV light from the sun when it is applied in the form of sunscreen to the skin. It always prevents wrinkles and dark spots. It is advised to get Vitamin E in your diet and most of the adults need about 15 mg of this vitamin per day.
You could increase Vitamin E intake by eating almonds, hazelnuts and seeds like sunflower seeds, taking products that contain both Vitamin E & C as well as a vitamin E supplement.