Vitamins for skin

Vitamins for the skin – nutrients that support health, youth and beauty of the dermis. Nutrients take an active part in metabolism, the production of collagen and energy for the human body.

vitamins for skin

Lack of vitamins, macro - and microelements leads to deterioration of health, development of diseases (pellagra, rickets, scurvy, beriberi, paresthesia, night blindness), skin peeling, acne, acne, dark circles, age spots on face, splitting nails, hair loss.

The causes of the deterioration of dermis

Skin is the outer covering of the human body, consisting of 350 million constantly regenerating cells. The condition of the epidermis, nails and hair depends on the condition of the body, presence of internal diseases. Interestingly, diseases of intestines, lungs, heart, digestive system and the liver at once have marked a person's appearance.

In addition, the condition of the skin, hair, nails deteriorate, the following factors:

  • Smoking;
  • the abuse of alcohol;
  • the bad ecological situation;
  • an unbalanced diet, the abundance of simple carbohydrates, fatty foods in the menu.
  • highly intensive sport.
  • rigid diets;
  • stress and fatigue;
  • abuse sunburn;
  • the treatment with antibiotics.

With 25 years every year the skin loses 1.5% of the major components that contributes to the worsening of her condition. It is from this age, it is important to regularly maintain, and nourish the dermis to slow down the natural aging process of the body.

"Anti-aging" components for skin

The idea is to complement the exterior care of dermis through the use of supplements and vitamins first appeared in Japan and the United States. Thus arose the line "beauty" of medications aimed at feeding the skin from within.

What are the BAD components to provide the greatest value to dermis? It is the polyphenols, collagen, coenzyme Q10, phytoestrogens, hyaluronic acid.

Let's discuss about each component.

  1. Polyphenols. Represent plant pigments, potent antioxidants acting. They exhibit anti-inflammatory and wound healing action, reduces permeability, capillary fragility, improve blood circulation. The largest representative of polyphenols are flavonoids contained in apples, pomegranate, cranberries, grapes, dark chocolate, green tea.
  2. Collagen. This is a structural protein, the basis of connective tissue in the human body. Responsible for tone, elasticity, elasticity. Lack of collagen starts the process of aging, provokes the appearance of wrinkles on the face.

To build the molecules compounds it is important to provide the body with essential amino acids that stimulate the formation of proteins. Because of this the skin, hair, nails remain strong and healthy.

  1. Coenzyme Q10. Opposed to the dryness of the epidermis, protects the skin collagen from the harmful effects of UV radiation, stimulates the division and renewal of cells.
  2. The phytoestrogens. It's the hormones of beauty, makes up for the lack of female estrogen in the body, which develop with age is rapidly declining. They give the skin smooth, healthy, radiant look, fighting baldness, acne, oily seborrhea, caused by the excessive production of testosterone.
  3. The hyaluronic acid. It is a component of the extracellular matrix involved in the hydration and regeneration of skin tissues. With age, the synthesis of acid in the body ceases, its rate of decay increases, which leads to signs of aging.

Thus, in Mature skin the synthesis of components of the "youth" is reduced in the absence of proper care, the epidermis is rapidly losing its initial elasticity, begins to SAG and wrinkled. To stop age-related changes vitamins for the dermis.

The main vitamins for skin, nails, hair

healthy skin

As a rule, in appearance, you can easily determine which nutrients missing in your body. Consider how the deficiency of vitamins, macro - and microelements affects the condition of nails, hair, skin. And also, what is the daily rate of their consumption and what they contain.

Table No. 1 "Useful nutrients for skin, hair, nails"
SubstanceThe valueHow does the deficitDaily rate, milligramsNatural sources
Vitamin CGives the skin elasticity, promotes the synthesis of new collagen fibersThe dermis becomes dull, sagging, age spots appear and emerges vascular pattern on the face70 – 100Black currant, viburnum, rose hips, orange, sweet pepper, lemon, spinach
Vitamin AProtects the mucous membranes of the organs and the skin from adverse environmental factorsThe skin becomes inflamed, scaly and dry, her red spots1,5 – 2Sour cream, seaweed, cheese, eel, garlic, oysters, cheese, pork
Vitamin B2Involved in cellular respiration and metabolismThere are "zaedy", cracks on the lips, concerned about frequent dermatitis1,3 – 1,6Mackerel, almonds, liver, boletus, mushrooms, chanterelles, goose, egg
Vitamin B7Activates the regeneration of cells of nails, hair, skinFor a long time do not heal wounds, thinning hair, dermis becomes pale shade flakes0,15 – 0,3Oatmeal, wheat, chicken, pistachios, cheese, corn, peas, cod
Vitamin EExhibits powerful antioxidant activity – stabilizes intracellular processes, slows down agingSkin becomes rough, dry, hair lose their natural luster8 – 10Hazelnuts, peanuts, cashews, almonds, walnuts, squid, dried apricots, eel, salmon, perch, prunes
Vitamin PPInvolved in the production of enzymes that provide cellular respiration of the skinLips become bluish color, dermis becomes pale and dry14 – 28Wheat, mackerel, tuna, rabbit, beef, chicken, Turkey, peanuts, peas, pike
Vitamin B9Protects blood vessels from damage, accelerates the renewal of skin cellsHair becomes lifeless, dull, brittle, heavily fall1,0Broccoli, barley grits, almonds, mushrooms, horseradish, beans, liver, lettuce, beef
SeleniumIt is a powerful antioxidant, preventing damage to cell membranes from free radicalsDevelops alopecia areata, there are pimples on back and face0,05 – 0,07Egg, corn, rice, peanuts, pistachios, lentils, Turkey, cabbage, octopus, pork, chicken
ZincInvolved in all metabolic reactions, necessary for the development, cell divisionThe hair begins to fall out, are formed transverse grooves on nails10 – 15Duck, oatmeal, Turkey, nuts, liver, lamb, buckwheat, chicken
CalciumResponsible for building of bone tissue, maintains the normal permeability of cell membranesThinning hair, split ends, skin loses its elasticity, becomes dry, nails, broken800 – 1000Cream, mustard, cheese, walnuts, barley grits, pistachios, hazelnuts, garlic, sour cream, beans, cheese
ManganeseSupports the stability of the structure of cell membranes, neutralizes free radicals, supports normal formation of connective and bone tissue, normalizes the work of musclesThe pigmentation appears on the skin and a small rash, slowed growth of nails and hair5 – 10Beets, pasta, lettuce, apricot, peanut, walnut, spinach, chanterelles, beef, liver
SulfurIncluded with melanin that protects the skin from ultraviolet radiationThe nails become brittle, skin is flabby, the hair become thinner and lose their luster, appear rash on the dermis, itching1,0Pike, sea bass, rabbit, beef, pork, Turkey, flounder, sardine, egg, chicken
MagnesiumSupplies skin cells with energy, is involved in the synthesis of collagen, provides a full exchange of proteins, fats, carbohydratesSlowing the growth of hair, nails, wrinkles, puffiness, a person acquires an unhealthy tint400 – 500Sea Kale, oatmeal, peas, beans, millet, buckwheat, cashews, peanuts, almonds, barley grits
CopperPrevents destruction of collagen, serves as a constituent element of a substanceAppearing early gray hair, increases the susceptibility to develop vitiligo, allergic dermatoses1,5 – 3Octopus, shrimp, beef, pork, liver, pasta, lentils, wheat, rice, walnut

Analyze your own health status, determine what vitamins you are missing your body and hurry up to fill this gap. Remember, youth is not eternal and for maintaining skin, hair and nails in good condition requires a comprehensive approach.

masks for skin

Vitamin mask from natural products, massage, nutrition, mesotherapy, consumption of sufficient water and nutrients will help to slow down age-related changes, to prevent the appearance of pimples, acne, early wrinkles and gray hair.

A + E = Healthy skin

Retinol and tocopherol are the strongest antioxidants, which are necessary for the cells of the epidermis and dermis. They stimulate the production of collagen fibers and elastin slow down the aging of tissues, protect the skin from the adverse effects of environmental factors. In addition, vitamin a helps to retain moisture in the cells, prevents the accumulation of toxins.

A secondary role is ascorbic, nicotinic acid, Riboflavin, Biotin.

Remember, the skin will have a youthful appearance only when the body receives all the beneficial elements are sufficient: food, pharmaceuticals, cosmetic products fortified. However, excessive nutrients are not less dangerous than their deficit. Excess vitamin a causes dehydration of the tissues, the appearance of age spots, B1 – herpes, B5 – burning, itching, redness of the skin, B12 acne – acne.

B3 + B5 = Shiny hair

The complex, containing Niacin and Pantothenic acid not only improve the functional status of the organism, strengthen the nails and restore the skin and bring natural Shine to strands. Vitamins B3 and B5, recover damaged hair: moisturize and contribute to the formation of pigment in the canvas of hair. Do not be redundant and beta-carotene (And) tocopherol (E) ascorbic acid (C), which accelerate the growth of hair and resist the aggression of ultraviolet radiation.

If fruit facial masks, cosmetic products do not improve the condition of the hair, enrich the diet with foods rich in B3, B5 or take additional nutrients in Supplement form. To nourish the scalp and tresses it is recommended to add liquid Niacin and Pantothenic acid in capsules in conditioners, shampoos. The vitamin mixture is prepared immediately before application to the strands. They moisturize and nourish split ends, add volume basal, adjust the sebaceous glands, return the Shine.

B1 + = Strong nails

Without adequate amounts of ascorbic acid and thiamine in the diet, it is impossible to grow long beautiful nails. No wonder the manicurist give unusual advice to women: drink kefir in the evening and have oatmeal for Breakfast. These products contain nutrients, stimulating the growth of nails.

Vitamin B1 is involved in the formation of the main component of the Horny cover – keratin protein, the C – support plate, protecting it from dryness, thinning, damaging effects of sunlight, dust, high temperature. A secondary role is played B5 (normalizes water balance in the tissues), And E (protect against free radicals), N (prevents scratches, cracks on the surface), D (supports the structure of the nail).

In addition to eating vitamin-mineral complexes, containing the missing nutrients, regularly twice a week baths with Apple cider vinegar, oil massage with wheat germ, lemon compresses. These procedures prostimulirujte the growth of nails and strengthen them.