Vitamins For Facial Skin

Content

• Causes of premature skin aging
• Water soluble vitamins for the face.
• Fat soluble vitamins for the skin.
• Micronutrients for facial skin.
• Superfoods and other bioactive supplements that help maintain youthfulness and beauty of the facial skin.

Vitamins are substances that our body needs to maintain an optimal level of health. And the skin of the face is no exception. In order for the skin of the face to remain elastic, hydrated, elastic and maintain a healthy color for as long as possible, it is necessary to maintain a balance of vitamins and minerals.

Causes of premature skin aging

Let's figure out what manifestations of premature aging of the facial skin we most often find:

• dry skin of the face;
• pigmentation;
• loss of elasticity, elasticity and the appearance of wrinkles;
• slowing down the regeneration processes;
• thinning of the skin and increased sensitivity to light and temperature changes.

You need to understand that skin aging is a natural process that we cannot stop, but we can slow down. On average, the process of tissue development lasts up to 25–30 years, and then wilting begins. How to prolong youth and health of facial skin and avoid early signs of aging?

The best allies in this process will be a complete diet, the rejection of bad habits, replenishment of vitamin and microelement deficiencies.

Protein deficiency in the diet is one of the main factors in the loss of firmness and elasticity of the skin. Wrinkles, blemishes appear, the skin begins to sag.

Protein is the main component for the synthesis of collagen and elastin. Without the participation of protein, the synthesis of new collagen and elastin fibers is impossible. But the process of decay is complete. That is why it is very important to maintain the optimal intake of protein in the body. The daily requirement is 1 g per 1 kg of body weight.

In order for the protein to be sufficient for the synthesis of collagen and elastin, it is important not only to consume it, but also to absorb it. To do this, it is necessary to maintain sufficient acidity of gastric juice, the activity of pancreatic enzymes and a healthy intestinal mucosa.

Top 9 Complete Protein Sources:

• meat products (poultry, rabbit, lamb, beef);
• offal (liver, tongue, hearts, ventricles);
• eggs (chicken, quail, caesar);
• fish, seafood and caviar;
• legumes (mung bean, peas, chickpeas, beans, lentils, soybeans, edamame beans);
• nuts (almonds, walnuts, Brazilian, pecans, cashews, hazelnuts);
• seeds (pumpkin, hemp, sunflower, sesame, chia seeds, flax seeds);
• vegetable protein (soy, hemp, pumpkin);
• dairy and sour-milk products (cottage cheese, aged cheeses) - if there is no intolerance.

Fat deficiency is often manifested by thinning of the skin, dry skin, flaking and wrinkles. Fats are the main component of cell membranes. Cell membranes are predominantly composed of omega-3, omega-6 fatty acids and lecithin. If the cell membranes are saturated with fatty acids, the skin will be soft, moisturized and elastic. In case of their deficiency, signs of premature aging (thinning and dryness) will not be long in coming.

Top 10 Complete Dietary Sources of Fats:

• vegetable unrefined oils (olive, sesame, linseed, coconut, etc.);
• olives;
• avocado;
• nuts (walnut, almond, macadamia, Brazilian, pecan);
• seeds (pumpkin, sesame, hemp, linseed);
• fatty fish (salmon, salmon, trout, herring, coho salmon, sardines, mackerel); caviar;
• dairy products (milk, cheeses, butter);
• fatty meat products (lamb, pork, lard).

Trans fats are not recommended - they disrupt the structure of cells, increase the risk of cardiovascular disease, disrupt the gastrointestinal tract and lead to early aging:

• confectionery (sweets, chocolate, cakes, pastries, etc.);
• industrial ice cream;
• fast food;
• refined oils, margarine, mayonnaise.

Fiber deficiency. Fiber is essential to keep our skin youthful along with proteins and fats:

• it is a source of antioxidants that reduce the negative effects of free radicals on skin cells;
• fiber is needed to remove toxins from the body and support the health of the intestinal microflora;
• vegetables and greens are sources of B vitamins, vitamin C, vitamin K, provitamin A, which are considered the best vitamins for the skin of the face and body.

Use the "rainbow on a plate" rule. This rule will allow you to fill your diet with a variety of vitamins, minerals and antioxidants. To do this, you need to include foods of 3-5 colors of the rainbow in every meal:

• red - tomatoes, grapefruit, watermelon, raspberries, strawberries, red onions, apples, peppers, cranberries, cherries, cranberries;
• orange and yellow - lemons, melon, oranges, carrots, pumpkin, tangerines, papaya, turmeric, mustard;
• green - spinach, parsley, lettuce, cilantro, dill, cucumbers, avocados, grapes, all types of cabbage, kiwi, apples;
• blue, black and purple - grapes, blueberries, blueberries, blackberries, eggplant, plums;
• white - coconut, banana, cauliflower, onion, garlic, potatoes.

Glycation is the process by which sugars react with proteins and break them down. Therefore, with excessive use of glycation products, valuable protein structures of our skin - collagen and elastin - are destroyed. Glycation end products in the diet:

• containing sugar;
• fried to a crisp.

The more glycation products in the diet, the more flabby the skin of the face and body will be.

There is a lot of talk about the dangers of alcohol, but not everyone knows how frequent alcohol consumption affects the skin. Alcohol is a diuretic, and frequent use of it stimulates the loss of fluid from the body. At the same time, the face becomes edematous, because the body is trying with all its might to retain water. The skin thins and becomes dry, which is also associated with excessive fluid loss. In addition, alcohol consumption leads to a deficiency of B vitamins and loads the detox system of the liver.

The main damaging mechanism of the effects of smoking on the skin of the face is the triggering of oxidative stress and lipid (fat) peroxidation. This releases a large number of free radicals that damage the cells of our body, in particular skin cells. With oxidative stress, the synthesis of collagen and elastin slows down, which contributes to the early appearance of wrinkles and wrinkles. The sensitivity of the skin to ultraviolet radiation increases, which contributes to photodamage.

The skin of a smoker is markedly different from that of a non-smoker. It looks more flabby, loose, age spots appear, the skin acquires a gray tint.

The chocolate, summer tan of the body loved by many is nothing more than damage to the cells of the epidermis by UV rays (photoaging). After a long vacation spent on the beach, you can find at least a few new wrinkles. How photoaging manifests itself:

• collagen is destroyed;
• hyperkeratosis appears, in which there is a thickening of the stratum corneum of the skin;
• pigmentation;
• dry skin.

As a result, the skin loses firmness, elasticity, wrinkles and age spots appear.

These two circumstances are closely related to each other. During stress, an active synthesis of cortisol (a hormone necessary for adaptation to stress) is launched. In turn, an excessive amount of cortisol reduces the production of melatonin (sleep hormone). Often this is the reason why insomnia occurs in people who are in a state of chronic stress.

With an excess of cortisol and a deficiency of melatonin, the process of synthesis of new collagen and elastin fibers slows down, and the destruction of existing ones accelerates. As a result, with stress and lack of sleep, we see a wrinkled and flabby face in the mirror.

Water soluble vitamins for skin

Vitamin C is essential for the synthesis of collagen and elastin, which keep the skin supple and elastic. This vitamin also acts as an antioxidant in the photodamage of the skin by UV rays. Therefore, if your skin begins to sag, lose elasticity, wrinkles and age spots appear after being in the sun, it's time to think about additional intake of vitamin C.

Food sources of vitamin C: sauerkraut, kiwi, lemons, oranges, rose hips, sweet peppers, apples, white cabbage, broccoli, Brussels sprouts and cauliflower, currants, sea buckthorn.

In the form of a biologically active food supplement, it is better to choose the following forms of vitamin C:

• liposomal vitamin C;
• sodium ascorbate.

Vitamin B1 (thiamine) ensures the conduction of nerve impulses and the stable functioning of the nervous system. And as we have said, stress directly affects the condition of the skin.

Add foods that are sources of vitamin B1 to the diet: these are buckwheat and oatmeal, green peas, pine nuts, brown rice, lentils, sunflower seeds, carrots, pumpkin, beets, spinach.

Vitamin B2 (riboflavin). With a lack of vitamin B2, dermatitis of the skin of the chest and face, inflammation of the lips, the appearance of cracks in the corners of the mouth, and inflammation of the mucous membrane of the eyelids are possible.

Add sources of vitamin B2 to the diet: liver, chicken eggs, green peas, legumes (mung beans, chickpeas, lentils, peas, beans), meat products (beef, rabbit, poultry, lamb), cabbage of all kinds, dairy products (if tolerated) .

Vitamin B3 (niacin, vitamin PP) has established itself as a vitamin for skin repair in acne, post-acne, UV exposure and inflammation. It is actively used in cosmetic and used before and after tanning products.

The most commonly used dietary supplement is vitamin B3 in the form of niacin. But in cosmetics, niacinamide is more often used. After taking niacin, short-term hot flashes (reddening of the skin) are possible, this should not be scared, because such a flash effect passes quite quickly.

Add sources of vitamin B3 to your diet: buckwheat, beans, nuts (almonds, walnuts, pecans, Brazilian nuts, etc.), egg yolk, meat products, sunflower seeds, mushrooms.

Vitamin B7 (biotin). The same beauty vitamin, which is known to many as a vitamin for skin, hair and nails. Indeed, biotin takes an active part in the synthesis of collagen, which means that biotin is one of the vitamins responsible for the elasticity of the skin of the face. With its deficiency, the skin begins to peel off, gray pigmentation appears and sensitivity increases.

Add sources of vitamin B7 to your diet: berries (strawberries, raspberries), avocados, bananas, egg yolks, cucumbers, all types of cabbage, meat products (particularly beef liver), nuts and seeds (almonds, walnuts, pecans, cashews, seeds sunflower).

Vitamin B9 (folic acid) - a stimulator of cell renewal, including epidermal cells. Folic acid is necessary for the regeneration of the skin.

Add sources of vitamin B9 to the diet: legumes (mung beans, chickpeas, peas, lentils, beans), artichokes, asparagus, spinach, arugula, all types of cabbage (white cabbage, broccoli, cauliflower, Brussels sprouts), bananas, avocados, young green peas, liver cod, greens (parsley, cilantro, basil, etc.).

Fat soluble vitamins for skin

Vitamin A is an antioxidant, one of the main defenders of our skin from the adverse effects of free radicals and the destruction of collagen. Necessary for the regeneration of skin cells.

Vitamin A is actively used in cosmetology in the form of retinoids (derivatives of vitamin A). Vitamin A is also called a hormone-like vitamin, as it has a direct effect on the receptor apparatus of cells. Problems such as acne, psoriasis, wrinkles and pigmentation can be treated with retinoids and vitamin A deficiency.

Add sources of vitamin A to the diet: caviar (black, red), cod liver, beef liver, eggs, fish (mackerel, salmon, trout, carp). Add sources of provitamin A (predecessor) to your diet: carrots, sweet potatoes, bell peppers, pumpkin, spinach, peaches, apricots.

Vitamin D contributes to the active production of collagen and suppresses inflammation in tissues. Vitamin D deficiency can exacerbate psoriasis, atopic dermatitis, and vitiligo. Vitamin D protects against UV radiation (photoaging) and helps you recover faster from a sunburn (keep this in mind if you like to spend time on the beach).

Vitamin E is a lipid-soluble antioxidant. It has an anti-inflammatory effect on the cells of the epidermis, slows down aging, promotes tissue regeneration, moisturizes and softens the skin. Like vitamin A, it is often included in cosmetics.

Add sources of vitamin E to your diet: vegetable oils (olive, flaxseed, sunflower, walnut, grape seed), sunflower seeds, spinach, avocado, broccoli, asparagus, fish and seafood (eel, salmon, trout, herring).

IMPORTANT! An antioxidant combination of beta-carotene (precursor of vitamin A), alpha-tocopherol (vitamin E) and vitamin C – i.e. the normal status of this group of elements in the body – is the best way to protect the skin from UV rays and reduce the risk of sunburn.

Microelements for facial skin

Iron. Obvious symptoms of iron deficiency are jamming at the corners of the mouth (non-healing cracks), pale skin, its tendency to crack, dull, brittle hair and nails. Iron takes an active part in the synthesis of collagen. Iron deficiency leaves a clear imprint on the condition of the skin, hair and nails.

Add sources of iron to the diet: meat products (beef, lamb, rabbit meat, poultry), offal (liver, hearts, ventricles), buckwheat, lentils, mung beans, oysters.

Zinc. It has an anti-inflammatory effect, inhibits the hypersecretion of the sebaceous glands, is active in the treatment of acne, and is involved in skin regeneration.

Add sources of zinc to your diet: seafood (oysters, lobsters, crabs), seeds (pumpkin, sesame, sunflower), meat products (pork, beef, lamb), nuts (cashews, almonds, pine nuts, pistachios), legumes (lentils, beans ), eggs.

Copper is an antioxidant, it prevents the destruction of collagen fibers by free radicals.

Add copper sources to your diet: eggs, meat products (lamb, beef, pork), organ meats (kidneys, liver), legumes (lentils, peas, chickpeas, mung beans), nuts (cashews, almonds, pine nuts, pistachios), seafood (shrimp , squid, mussels, oysters, crabs), cocoa powder, chlorophyll.

Superfoods and other bioactive supplements that help maintain youthful and beautiful facial skin

Collagen is essential for maintaining the elasticity and strength of facial skin. At a young age, the processes of collagen synthesis and breakdown are balanced. But the older we get, the less active the process of synthesis of new collagen structures, but their decay does not slow down. In this case, additional collagen from food and supplements will help.

There are studies confirming the positive effect of collagen supplementation on improving skin turgor and elasticity.

1. Sources of collagen in the form of supplements:

• hydrolyzed fish collagen;
• animal collagen (usually from cattle);
• complex of collagen with hyaluronic acid. In such a complex, collagen intake improves skin turgor and elasticity, and hyaluronic acid helps to moisturize it;
• complex of collagen with vitamin C. Vitamin C in such a complex enhances the effect of added collagen and accelerates the synthesis of its own collagen structures.

2. Biosil. Biologically active food supplement that improves the synthesis of its own collagen. This effect is achieved by a complex of choline and orthosilicic acid, which increase the level of hydroxyproline, a component of collagen.

Rosmarinic acid is called a deglycant (reduces the effect of glycation products) and an antioxidant. This means that eating foods rich in rosmarinic acid can reverse the glycation of proteins (collagen and elastin) and slow down age-related changes in the skin of the face.

Rosmarinic acid is found in rosemary, sweet basil, holy basil (or tulsi), lemon balm, marjoram, sage, thyme, and peppermint.

In parallel with the cleansing of the diet from foods with sugar, add these herbs to your diet to reduce the negative impact of glycation processes on the collagen and elastin structures of the skin.

Omega-3 is a building material for the membranes of all our cells. Their elasticity depends on the saturation of cell membranes with omega-3 fatty acids. The additional intake of omega-3 has a positive effect on inflammatory processes in the skin, so it can be used as a protection against UV radiation and as one of the acne treatment tools.

Sources of omega-3 in food: salmon, mackerel, herring, coho salmon, anchovies, capelin, sardines, caviar, squid, oysters, mussels.

Wheatgrass (or wheatgrass juice) is gaining more and more popularity in the world of healthy lifestyle. This is due to its rich composition. Wheatgrass contains chlorophyll, B vitamins and vitamin-like substances (B1, B2, B3, B4, B5, B6, B7, B8, B9, B12), vitamins C, E, K, vitamin PP, as well as iron, choline, magnesium, iodine, selenium, iodine, sulfur and amino acids.

The skin is the mirror of all processes in the body. If there are failures in internal processes, it is more likely to affect the health of the skin. Wheatgrass has a positive effect on the health of the whole organism. Taking 30 ml of wheatgrass juice for a month will help remove toxins, relieve inflammation and accelerate the regeneration of the skin.

Chlorophyll, which is part of wheatgrass, deserves special attention. First, it is an antioxidant. So, an additional intake of chlorophyll will protect skin cells from the effects of free radicals.

Secondly, chlorophyll promotes tissue regeneration and repair, which is important in the treatment of acne, post-acne, and with intense UV exposure.

Food sources of chlorophyll: cilantro, lettuce, sorrel, spinach, wheatgrass, broccoli, celery stalks, spirulina, parsley.

Curcumin is the main and active component of turmeric root. Curcumin is best known as an anti-inflammatory, antimicrobial, anticancer, and antioxidant agent. Numerous studies show the positive effect of curcumin in the treatment of acne, atopic dermatitis, skin photoaging, psoriasis and vitiligo.

Better forms of curcumin to take in the form of dietary supplements:

• in combination with piperine (black pepper extract), which increases the bioavailability of curcumin;
• curcumin phytosomes - a complex of curcumin and phosphatidylcholine, which has increased bioavailability.

You can use not only curcumin in the form of a dietary supplement, but also use turmeric in the form of a spice. Turmeric goes well with vegetables (pumpkin, potatoes, cabbage, zucchini), lentils, rice.

Lecithin is a source of phospholipids and one of the main structural components of cell membranes. None of our cells can exist without lecithin. With a lack of lecithin, the hydrolipid mantle of the skin is disturbed. The skin of the face becomes dry, thinned, its sensitivity increases.

Lecithin can be used in three forms:

• in the form of capsules;
• in the form of a powder that can be added to cereals, smoothies and salads;
• in liquid form.

The most common types of lecithin:

• soy lecithin (not recommended for people with elevated estrogen levels, as soy lecithin contains a lot of phytoestrogens);
• sunflower lecithin.

Food sources of lecithin: egg yolks, unrefined vegetable oils, soybeans, nuts and seeds, caviar, fatty fish (herring, mackerel, salmon, trout), beef and beef liver.

It is important to understand that a deficiency of the above vitamins and minerals can lead to loss of skin elasticity, excessive dryness, pigmentation, thinning, wrinkles, acne, and other unpleasant consequences. In order to maintain the health and youthfulness of the skin of the face for as long as possible, it is necessary to monitor the intake of these substances in the body with food, conduct laboratory checks in time and take care of the skin.