Beautiful skin through healthy eating
Top foods for healthy skin
Beautiful skin makes people attractive. But more importantly, it is a sign of excellent health. Greasy, cracked or even inflamed areas with a tendency to form dandruff can indicate a vitamin deficiency. The following article explains which vitamins and foods help the largest human organ to regain its freshness.
The most important skin vitamins
The secret recipe for healthy skin consists of many building blocks. An active lifestyle and sufficient exposure to the sun form an important cornerstone. But without the right diet, all good intentions are in vain. Only with an adequate supply of vitamins does the skin stay in shape and defend itself against unpleasant diseases.
Vitamin A – for a soft, clean complexion
Vitamin A (retinol) is the deadly enemy of pimples and blackheads. The body converts it into something called retinoic acid. It prevents sagging skin and keeps it supple. Typical of a deficiency is an accumulation of thick corneal layers. Adults should consume about 1.1 mg of the vitamin daily. Good source of vitamin A: Crunchy carrots are the front runner and provide around 1.5 mg per 100 g of the valuable vitamin and also improve night vision – enough for daily needs.
But kale and spinach leaves also provide a rich supply of retinol. In addition, both belong to the iron-rich vegetables and also support blood formation. Eggs and specific cheeses such as Gouda contain around 270 µg of vitamin A.
Vitamin C – the protein catalyst
Vitamin C, which already enjoys a good reputation as an antioxidant for fighting carcinogenic free radicals in the body, achieves a very similar effect. In the skin itself, the ascorbic acid fires up the production of the proteins needed for the metabolism. Deficiencies promote scurvy. The result is an increased tendency to bleed, dandruff and wound healing disorders. The daily requirement for young adults is around 100 mg. Acerola cherries are one of the best ways to provide the body with vitamin C. A good 1700 mg are contained per 100 g – roughly 30 times as much as in an orange. At 1250 mg/100 g, rose hips are also recommended for strengthening the skin. Brussels sprouts (87 mg), strawberries (65 mg) or kiwi (100 mg) do not break any records, but they also quickly refresh the required supplies.
Vitamin E – heals and nourishes the skin
A good skin cream can’t hurt, but true beauty comes from within. Vitamin E is fat soluble and it is no coincidence that it is found in many skin care cosmetics. It penetrates the outer layers of the cornea and supplies the tissue with new moisture. This leads to a smooth complexion, accelerates healing processes and also strengthens the natural protective function against external influences. It is even said to have a preventive effect against age spots and premature wrinkling. With about 13 mg daily, the requirement through food intake is considered to be covered. No other food (62000 µg/ 100g) provides the body with as much vitamin E as sunflower oil. After all, olive oil achieves a value of 1.2 mg and is a good choice for the preparation of Mediterranean dishes, not least because of the healthy omega-9 fatty acids. Of course, it is less suitable as a staple food – there are many more different types of nuts to consider here. Almonds are real vitamin E bombs and, with 100 g, cover almost twice the normal amount. They also have smaller amounts of vitamin B3.
Vitamin B3 and B7 – regenerative and moisturizing
Two members of the large vitamin B family, biotin (B7) and niacin (B3), have constructive, protective and regenerative properties in equal measure. Biotin cares for skin and hair. It ensures proper cell division and renewal. Niacin, on the other hand, intervenes in the metabolism at the cellular level and thus also promotes the formation of new skin cells. Without these B vitamins, there is a risk of dry skin and inflammatory diseases. About 13 mg niacin is sufficient as a daily dose. For biotin, it can be significantly less at around 50 micrograms. Biotin cannot be produced by the human body. The skin is therefore dependent on sufficient supply from food. Beef liver (100 µg /100 g) and peanuts 35 (µg / 100) lead the list of the strongest biotin reserves on the menu. Furthermore, walnuts (20 µg) or bananas (5 µg) are a useful supplement as a source of vitamin B7. Niacin is mainly found in beef. Just 100 grams of meat effectively compensates for any deficits in the body. A little surprise: Coffee has the vitamin in roughly equal proportions. So the occasional cup of relaxation has its merits too. Other suppliers of vitamin B3 are potatoes (2 mg/100 g) and rye (5 mg/100 g) or halibut (4.2 mg/100 g).
Don’t forget zinc and selenium
Although these two trace elements are not considered vitamins, they are just as indispensable for skin health. Zinc inhibits inflammatory response and regulates overzealous defense reactions of the immune system. In particular, pumpkin seeds (7 mg / 100 g), oat flakes (4.1 mg) or Brazil nuts (4 mg) cover the daily requirement of around 10 mg. Approximately 50 µg of selenium by oral intake is sufficient for humans on a daily basis. It supports the development of new skin cells and binds toxic heavy metals. Tuna (82 µg / 100 g) and Brazil nuts (100 µg) in particular quickly compensate for deficiencies. Soybeans (19 µg) or Brussels sprouts (18 µg) also contribute to an adequate supply of selenium.