A few years ago, a study in Belgium found that a lack of a single vitamin can cause a gradual loss of skin elasticity and increase the risk of skin sagging. The scientists behind this study also have a theory for why this happens: a lack of vitamin B3 in the diet is linked to less sensitive skin. So when you touch your face, it will be slightly less reactive, which causes your skin to lose its elasticity over time.
To prevent this from happening, you should definitely add vitamin B3 to your diet for glowing skin, although many other vitamins and minerals also contribute to healthy skin.
Vitamins are the support system of our body, which energizes our body cells and it is necessary to have a proper intake of vitamins and minerals like Vitamins A, C and E as they help in building collagen which is very important for maintaining healthy skin. Zinc, selenium, and calcium are also necessary for healthy skin.
B complex vitamins are also needed for skin health including vitamin B1, B2, B6, folate, biotin and pantothenic acid.
Essential Vitamins and Minerals for Healthy Skin
To know the essential vitamins and minerals for the skin, you need to understand first what is skin? Skin is the largest organ that is composed of 3 layers. The layer which is closer to your body is called your Epidermis. It’s made of dead cells. Further out is the Dermis which makes up 90% of the skin’s thickness. It consists of nutrient-rich fibres, collagen, blood vessels, sweat glands, hair follicles, nerves and oil glands. And lastly, the subcutaneous layer, which lies closest to the bone, acts as shock absorption to keep you from getting bruised or cut.
It is important to consume a healthy and balanced diet with adequate amounts of vitamins and minerals to keep the skin healthy and glowing. There is a list of vitamins and minerals that are essential for the human body and they include Vitamin A, Vitamin B complex, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin P, Omega 3 fatty acids, Zinc and Magnesium.
The general diet should contain all of these vitamins and minerals. However, if there is a deficiency of these vitamins and minerals or any kind of imbalance then it should be taken care of immediately. An imbalance in the ratios of these nutrients can cause long term complications.
The first group of these vitamins are the vitamin A family which consists of Retinol, Retinaldehyde, Retinoic acid, Retinyl acetate, Beta-Retinoic acid.
Like any living cell, skin is full of nutrients for healthy growth and repair. Like hair and nails, it is made of cells and thus requires a certain level of nutrients for proper growth and development. Vitamins and minerals play a significant role in this process for the skin as well because they help in the formation of new cells by rejuvenating old ones so that your skin looks healthy and vibrant.
The health of your skin is bound to the overall health of your body. It is very important that you take good care of yourself for an improved skin tone. The vitamins that are involved in maintaining healthy hair, nails and regular weight also play an important role in promoting healthy skin tone. The need for taking vitamins is greater when you are stressed out, leading to a lesser intake of food. Hence, it is very important to consume food that is rich in vitamins and nutrients.
If you are looking into ways to improve the health of your skin, then here is a list of vitamins and minerals that the skin needs:
Vitamin A - It is found in many fruits and vegetables such as carrots, broccoli, sweet potatoes, spinach etc. This vitamin is very effective in treating dry skin, acne and dark circles around the eyes. A deficiency of vitamin A will make your skin thinner and cause it to lose its elasticity.
Vitamin C - Vitamin C helps you absorb iron, which is also necessary for healthy skin. This vitamin is found mainly in citrus fruits like oranges, lemons etc. It also finds its place in leafy green vegetables like spinach, bell peppers etc.
Vitamin B group - Deficiency of vitamin B group can lead to dry skin, cracked lips and mouth ulcers. Vitamin B is found in milk, cheese, eggs, liver, fish, spinach, kale, etc.
There are many minerals that are required for the body to remain healthy. Zinc, for example, is responsible for protecting the immune system. Magnesium helps with blood detoxification. And selenium is important for synthesizing antioxidants like glutathione peroxidase, catalase and thioredoxin reductase.
Skin Issues Due To Vitamin Deficiencies
In this generation, when everything is moving towards ubiquitous fashion, people are working more than ever before. Add to that the adverse weather conditions, poor lifestyle habits and troubles at work, often causes many people to experience health issues. Especially for men, who are always concerned about their health and appearance, but cannot afford to take time off work for a complete check-up or medical treatment.
The availability of free time has become scarcer than ever before, which is probably why men usually suffer silently with the pain of psoriasis, eczema or other skin problems without seeking medical help.
It is true, however, that the appearance of the skin is an integral part of your outward confidence and self-esteem. The three most common vitamin deficiencies that cause secondary skin issues are vitamin B, vitamin D and vitamin A. These vitamins are vital in many areas of the body, which means that even if someone is eating well they can still be deficient in certain vitamins.
A lack of one or more essential vitamins can cause numerous skin issues including eczema, phrynoderma, acne, melasma, vitiligo, hair loss, premature greying of hair, nail disorders etc.
The school of thought that developed the concept of supplements to improve human health states that essential vitamins can be obtained by eating sufficient amounts of fruits, vegetables and grains. However, because the food today is produced in large quantities for mass consumption, the vitamins are lost in the process.
On this background, Mars by GHC has launched an exclusive skin care range specially formulated to provide essential vitamins to help improve skin problems.
A lot of people, especially those who live in cities, suffer from skin issues. Most of us do not know how to deal with it. Ladies face a lot of skin issues due to their beauty regimen and men too, have a lot to worry about. It's a fact that a lot of what we eat can have a positive or negative effect on our skin. Our digestive system plays an important part in the overall health of our skin because it aids in the absorption of certain nutrients.
Vitamins and minerals are essential nutrients that play a critical role in keeping your skin healthy. They help in keeping your skin from ageing, keeping it clear from blemishes, curing common skin problems and maintaining a healthy glow.
The body needs vitamins and minerals every day to carry out its functions. Most of the vitamins and minerals can be taken in through food, but a few of the most important ones must be supplemented.