There are a variety of vitamins for the skin that are easily obtained, either from food or supplements. The need for vitamins for the skin is quite beneficial, not only making the skin healthier, but also making the skin look smooth, firm, and youthful.
The 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 is only natural that you always maintain healthy skin. One way is to meet the needs of various vitamins for the skin.
Various Types of Vitamins for Skin
Here are some types of vitamins that have an important role for skin health 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 necessary, you can also get enough vitamin A intake 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 healthy skin and hair.
B vitamins play a role in maintaining skin moisture, reducing inflammation, and providing protection for the skin from damage caused by UV rays and free radicals. This vitamin is also good for supporting hair growth.
In order 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. Vitamins 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 healthy skin, including to support the treatment of psoriasis, prevent acne, and overcome inflammation or irritation of the skin.
The amount of daily vitamin D intake required by adults is about 15 micrograms. As for the elderly 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. You can also get this vitamin for the skin by eating foods that contain vitamin D.
5. Vitamin E
Similar to vitamin C, vitamin E is also a type of antioxidant that is good for maintaining healthy 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.
Vitamins for the skin are usually easily found in some skin care products or skincare skin, whether in the form of a lotion, cream, or serum.
Generally, the amount of vitamin E intake that needs to be met by adults is about 15 micrograms per day. You can get this vitamin for the skin from various foods, such as nuts, seeds, wheat, and healthy 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 fortified with vitamin K, this vitamin for the skin can be found in various skin care products.
Those are the various types of vitamins for the skin that you need to fulfill every day. In addition to these vitamins, you also need to meet the intake of other nutrients to maintain healthy skin, such as protein, healthy fats, and carbohydrates.
Don't forget to also clean your skin regularly and take care of its health by staying away from excessive sun exposure, using sunscreen when doing activities in the hot sun, drinking enough water, and using moisturizers. skincare according to your skin type.
If you still have questions about vitamins for the skin or experience symptoms related to skin disorders, consult your doctor.