What is the beneficial vitamin for the skin? 

Skin and Food 

Maintaining healthy and beautiful skin is something that concerns everyone, and therefore many people are looking for what they can do or eat to get beautiful skin, and the food intake plays an important role in the health of the skin, because the beauty and health of the skin is affected from the outside and from the inside as well, Since a healthy diet may help a person to appear in his most beautiful and best forms, and although scientific studies that examine the best foods for skin health and beauty are limited and few, there is no doubt that there is a great, self-evident and known importance of antioxidants, and it is important that The person does not focus on the foods that are important for the health of the skin only, but should pay attention to obtaining a healthy diet and eating healthy foods in general, which in turn gives the skin what it needs from proper nutrition, This article aims to talk about proper nutrition and the most important vitamins for skin health and beauty. .

Proper nutrition and vitamins for skin beauty

The food that is eaten affects the health and beauty of the skin, and therefore the interest in a healthy diet may be more important than the attention to cosmetics and the various mixtures that are purchased or made, and the interest in a healthy diet must be followed by the emergence of natural beauty, and it is important not to focus on Eating a specific vitamin or nutrient to get beautiful skin, as some do. Rather, it is necessary to obtain all the daily needs of all vitamins and minerals. As for vitamins, vitamin A, vitamin E, vitamin D,  and vitamin C are considered among the most important Vitamins for skin health, as they work to fight damage caused by oxidation, and work to fight free radicals that damage the skin and accelerate the appearance of signs of aging and aging.

Eating a lot of vegetables and fruits ensures that antioxidants are obtained in good quantities, which benefits the body in general and the skin in particular, and it is recommended to diversify and eat vegetables and fruits in different colors to ensure access to many types of antioxidants and vitamins necessary for skin health.

In addition to vitamins, other antioxidants, such as carotenoids, play an important role in skin health, as well as fatty acids and omega-3 found in fatty fish, such as salmon, tuna, etc., canola oil, and flaxseed oil help maintain the outer layer of the skin strong. To protect them from toxins and pollutants and keep them out,  because this type of fatty acids plays a role in maintaining the health of cell membranes, which makes them better in their function as a barrier, and also makes them more able to conserve water, and one of its important effects that affects the health of And the beauty of the skin is its reduction in the rate of the body’s secretion of inflammatory compounds (in English: Inflammation compounds), which play a role in the process of aging and the appearance of signs of aging.

And the inflammatory state in the body can be controlled and controlled by avoiding foods that greatly raise blood insulin, such as simple carbohydrates, such as sugar, white flour and other starches 

Food useful for the skin include carrots, apricots and other yellow-colored fruits and vegetables, spinach and other leafy vegetables green, tomatoes, blueberries, legumes such as beans, peas, lentils, salmon and other fatty fish, nuts and seeds, milk and its low or fat-free products, olive oil, whole grains, tuna and turkey meat that contains selenium, tea, A study found that consuming 3 cups of oolong tea per day reduced the symptoms of eczema in 54% of the people who consumed it, therefore it is recommended to diversify and eat foods of all colors and make the right healthy choices from all food groups.

Nutritional supplements for skin beauty

It is not necessary to take nutritional supplements by people who eat a balanced diet that contains vegetables, fruits, grains, lean proteins and healthy fats. daily intake of vitamins and minerals, and people who spend a lot of time outside and are exposed to pollutants and passive smoking may benefit from taking these supplements as well