Vitamins and minerals are essential in our diet, necessary for the proper functioning of our body, they play a fundamental role in cellular activity and in different vital processes.
Vitamin deficiency can be seen on our skin
One of the first alarms in view of a vitamin deficiency is found in the skin, it is the part of the body that best speaks of us, the color, elasticity, marks or wrinkles, any change or imbalance of the body, and Whether due to external or internal causes, the skin suffers.
Our skin is, among other things, the reflection of our diet, that is why it is important to have a varied, balanced diet rich in fresh foods that provide the necessary nutrients, minerals, vitamins, trace elements, to have a glowing skin. Now that we undress our skin to offer it to the sun's rays, it is a time of greater attention and care for our skin.
Vitamins that help our skin
Starting with hydration, the skin not only needs cream-based hydration, the water we ingest, both directly and through food, is necessary to replace the fluid losses we suffer and maintain the hydration of our skin.
As for vitamins, we start with vitamin A, which has an important anti-aging action, prevents skin infections and prevents drying of the skin and mucous membranes. Accelerates cell renewal by also stimulating the production of keratinocytes and collagen. Green leafy vegetables, carrots, tomatoes, apricots among other red fruits, eggs and dairy (try to be organic and unpasteurized), are good sources of vitamin A.
Group B vitamins also intervene in cell renewal, improve blood circulation, provide softness and elasticity to the skin, strengthen cells among other functions. Its consumption is very necessary and easy to get through whole grains, green leafy vegetables, soybeans, blue fish, brewer's yeast, nuts, etc.
Vitamin C is also an antioxidant that also helps in a greater production of collagen, this is the protein that helps to have a smoother skin without wrinkles. We can take it through citrus fruits, we also find it in kiwis, tomatoes, green peppers, cabbage, strawberries, etc.
To avoid the accumulation of free radicals thanks to its antioxidant action, we also need vitamin E, which also helps to improve the immune system and blood circulation. Through wheat germ, nuts, legumes, corn, avocado and certain vegetable oils, we will make a good store of vitamin E.
Healthy minerals and fats
To take care of our skin, Omega 3 fatty acids are also healthy, they act in a similar way to evening primrose oil. It is very effective in the case of dermatitis or eczema and can be consumed through oily fish, walnuts, flax seeds, etc. Olive oil and avocado are also very good allies.
Among the minerals, zinc contributes to the good condition of the skin because it favors the formation of new proteins. It provides elasticity and tonicity to the skin and is especially recommended in cases of psoriasis. This mineral is abundant in fish, legumes, oysters, sesame seeds and in beef and duck meat.
Iron, which we can receive through fish, eggs, nuts, legumes, green leafy vegetables, brewer's yeast among other foods, reveals its deficit by showing a pale skin color. Keep in mind that it is necessary to take vitamin C for a better absorption of this mineral.
They also emphasize the benefits of selenium as protective against certain tumors such as melanoma, its antioxidant action is highly valued and we can get through seafood, cereals, meats, fruits, vegetables and eggs.
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