According to the current state of science, there are 13 vitamins, that is, 13 are recognized as vitamins. In my article, I would confine myself to the most important ones that are really crucial in beauty care, have practical use, and have deficiency symptoms based on medically proven facts.
“A vitamin is an organic compound that is essential for a living creature in small amounts, but is not always able to produce it in sufficient quantities, so it has to be obtained in the form of nutrients.” Wikipedia writes, and I think we’ve said it all. Without vitamins, we would not be able to survive and maintain our health. Our body would not be able to carry out the nutrient exchange processes necessary for the formation and function of healthy cells.
HERE ARE THE MOST IMPORTANT ONES FOR OUR SKIN:
Vitamin A (retinol)
- Fat-soluble vitamin
- Most important skin protection vitamin, directly responsible for skin health
- Important for maintaining skin integrity
- Reduces collagen breakdown
- Stimulates the formation of new connective tissue fibers from collagen in deep-lying skin layers
- Refreshes and tightens the skin
Deficiency: With vitamin A deficiency, the skin and other epithelial layers change, crack, the skin thickens around the hair follicles and becomes rough, dry, scaly, and therefore we can be more susceptible to skin infections
In its natural form, it can be found: Retinol is best obtained from foods of animal origin, such as egg yolks, liver, dairy products and oily fish. But it can also be found in vegetables, fruits of green, orange, red color.
Vitamin C (ascorbic acid)
- Water-soluble vitamin
- Supports skin immune processes
- It plays a decisive role in the renewal of gums, blood vessels, bones and nails
- Essential for collagen production
- Accelerates wound healing & scar formation
- Helps prevent viral and bacterial infections
- Stimulates the functioning of the immune system.
Deficiency: With vitamin C deficiency, our skin becomes dry and brittle. Its protection against external influences is reduced. In case of injuries, it becomes more bleeding, wounds are more difficult to heal.
In its natural form, it can be found: Most fruits, citrus fruits, green leafy vegetables, peppers, tomatoes, broccoli, Brussels sprouts, cauliflower
Vitamin E (tocopherol)
- Fat-soluble vitamin
- It has a strong antioxidant effect, helps neutralize free radicals
- Supports the healthy functioning of cell walls, inhibits their damage
- Helps cell regeneration
- Strengthens skin’s immune defenses
- Improves muscle performance
- It participates in the body’s protein, carbohydrate and fat metabolism
- Reduces blood pressure, thus the load on blood vessels
Deficiency: Vitamin E deficiency clearly contributes to a decrease in the skin’s immune defenses, thereby increasing the risk of bacterial, viral and fungal infections. In case of its deficiency, red blood cells and nerve cells can be damaged, and muscle wasting may also occur.
In its natural form, it can be found: In oily fish, vegetable oils (olive oil, wheat germ oil, corn oil, etc.), legumes, egg yolks, green leafy vegetables, sunflower seeds, walnuts, almonds, hazelnuts, wheat germ.
Vitamin B2 (riboflavin)
- Water-soluble vitamin
- Essential for the formation of red blood cells
- It plays a key role in the formation of new cells, their growth and the maintenance of cellular respiration
- It is necessary for the metabolism of the amino acid tryptophan, thereby forming vitamin B3 (niacin)
- Helps carbohydrate, fat and protein metabolism
- It is an important vitamin for the health of skin, nails and hair
Deficiency: With a lack of vitamin B2, cracks, ulcers, as well as various skin lesions may appear on the skin. Common symptoms may include inflammation in the mouth and tongue.
In its natural form, it can be found: Whole grains, liver, cheese, egg yolks, fish, legumes, poultry, spinach, asparagus, broccoli, Brussels sprouts, mushrooms, walnuts, chamomile, ginseng, nettle, peppermint.
From the above, we can clearly see that these compounds are responsible not only for the health of our skin, but also for the health of our entire organism at the cellular level. Their deficiency can be associated with many diseases. In order to preserve our beauty, their supplementation is important not only on creams from the outside, but also from the inside in the form of healthy nutrients.