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There are various vitamins for the skin that are easily obtained, either from food or supplements. This vitamin requirement for the skin is quite beneficial, not only making the skin he althier, but also making the skin look smooth, firm, and youthful
Skin is the largest organ that plays an important role in protecting the body from injury, disease, and infection with germs, viruses, fungi, and parasites. The skin also plays an important role in regulating temperature and producing the body's natural vitamin D.
Because its function is so important, it's only natural that you always take care of your skin he alth. One way is to meet the needs of various vitamins for the skin.
Different Types of Vitamins for Skin
Here are some types of vitamins that have an important role for skin he alth and beauty:
1. Vitamin A
Vitamin A plays a role in maintaining and repairing damaged skin tissue, preventing and helping reduce wrinkles on the skin, preventing premature aging, and preventing skin damage caused by UV radiation.
The amount of vitamin A intake that needs to be met by adults is around 600 to 650 micrograms per day. To get this vitamin, you can eat foods that contain vitamin A, such as sweet potatoes, spinach, carrots, pumpkin, broccoli, tomatoes, eggs, cheese, yogurt, and chicken or beef liver.
If you think it's necessary, you can also get enough vitamin A from additional nutritional supplements according to the doctor's recommendations.
2. Vitamin B
B complex vitamins, such as nicotinamide (vitamin B3) and biotin (vitamin B7), are also classified as vitamins that are good for he althy skin and hair.
Vitamin B plays a role in maintaining skin moisture, reducing inflammation, to providing protection for the skin from damage caused by UV rays and free radicals. This vitamin is also good for supporting hair growth.
To meet your daily intake of B vitamins, you can consume nutritious foods, such as chicken, eggs, milk, vegetables, nuts, fish, and seafood. In addition, you can also get enough B vitamins from additional nutritional supplements.
3. Vitamin C
Vitamin C is one of the best types of antioxidants to prevent and repair skin damage caused by exposure to free radicals, pollution, and UV rays. This vitamin for the skin can also reduce the risk of skin cancer and premature aging.
In addition to consuming foods rich in vitamin C, such as oranges, chilies, and broccoli, you can also get vitamin C from vitamin C supplements. The recommended daily intake of vitamin C for adults is 75–90 milligrams.
4. Vitamin D
Vitamin D is an important nutrient for increasing calcium absorption and strengthening bone and tooth tissue.
In addition, vitamin D is also important for increasing the immune system and maintaining he althy skin, including to support the treatment of psoriasis, prevent acne, and overcome inflammation or irritation of the skin.
The amount of daily intake of vitamin D needed by adults is about 15 micrograms. As for the elderly, it is about 20 micrograms.
One of the simplest ways to meet the body's daily intake of vitamin D is to bask in the morning sun. In addition, you can also get this vitamin for the skin by eating foods that contain vitamin D.
5. Vitamin E
Almost the same as vitamin C, vitamin E is also a type of antioxidant that is good for maintaining he althy skin. Vitamin E is known to be useful for reducing wrinkles, overcoming dry skin, reducing inflammation in the skin, and preventing and eliminating dark spots on the skin.
This vitamin for skin is usually easily found in some skin care or skincare products, whether in the form of lotion, cream, or serum.
In general, the amount of vitamin E intake that needs to be met by adults is around 15 micrograms per day. You can get this vitamin for the skin from various foods, such as nuts, seeds, wheat, and he althy vegetable oils, such as soybean oil and olive oil.
6. Vitamin K
Vitamin K is a vitamin that plays an important role in helping the process of blood clotting and the recovery of wounds or bruises on the skin. In addition, vitamin K is known to help with various skin conditions, including dark spots, bags under the eyes, scars, and stretch marks.
The recommended daily intake of vitamin K for adults is 55–65 micrograms. As for teenagers, it is 35–55 micrograms. In addition to vegetables, nuts, seeds, and cereals that are fortified with vitamin K, you can find this vitamin for skin in a variety of skin care products.
Those are various types of vitamins for the skin that it is important that you fulfill their intake every day. In addition to these vitamins, you also need to meet the intake of other nutrients to maintain he althy skin, such as protein, he althy fats, and carbohydrates.
Don't forget to also regularly clean your skin and take care of its he alth by staying away from excessive sun exposure, using sunscreen when doing activities in the hot sun, drinking enough water, and using moisturizers and skincare according to your skin type.
If you still have questions about vitamins for the skin or experience symptoms related to skin disorders, please consult a doctor.