Vitamins and Minerals Help Skin Defend Itself

The following is the daily necessary requirement of vitamins based on 2000 calorie diet /day where IU stands for international units.

You may see the label of your supplement source to check if you are consuming enough.

Daily requirement of Vitamins:
Vitamin A: 5,000 IU
Vitamin B1: 10-50 mg
Vitamin B2: 10-50mg
Vitamin B6: 50-200 mg
Vitamin B3: 25mg
Vitamin B12: 50-100 mcg
Vitamin C: 250-2000 mg
Vitamin D: 400-800 IU
Vitamin E: 200-400 IU

Daily requirement for Minerals:
Selenium: 100-300 mcg
Sodium: 2,400 mg
Zinc: 15-20 mg
Manganese: 2- 10 mcg
Iodine: 150 mcg
Iron: 10-20 mg
Potassium: 3,000-6000 mg
Magnesium: 400- 600 mg

These vitamins and minerals work synergistically to give a healthy skin that glows with health.

Basically, these ingredients function as powerful antioxidants to fight all signs of ageing and ageing processes.

Vitamin A:
• It helps in improving wrinkles and fine lines by increased excretion of free radicals from the body.

• Vitamin A is necessary for repairing and maintaining of the epithelial tissue of the body.

• It also strengthens the skin and prevents occurrence of acne.

Natural Source of Vitamin A: Pumpkin, kale, spinach, carrots, dairy products, melon, cod liver oil.

Vitamin B complex:
• The entire family of vitamin B-complex helps in providing a healthy skin tone.

• These group of vitamins improve blood circulation and boosts metabolism of the body.

• Additionally, these vitamins help in increasing functioning of immune system which is necessary to fight ageing.

• Vitamin B-complex also prevents occurrence of acne.

Natural Sources of vitamin B-complex: Potatoes, bananas, eggs, dairy products, tuna, liver, chilli pepper.

Vitamin C:
• Just like vitamin A, vitamin C too acts a powerful antioxidant.

• It helps in reducing fine lines and wrinkles.

• Another advantage of topical application of vitamin C is that it helps in prevention of sunburn.

• It helps in stabilization of the collagen and makes you look good. It stabilizes collagen and hence good in wound healing.

Source of Vitamin C: Watermelon, tomatoes, cherries, grapes, strawberry, Raspberry, Papaya.

Vitamin E:
• This vitamin has anti-inflammatory effects on skin.

• It provides photo-protection.

• Topical application smoothens and softens the skin.

Natural Source of Vitamin E: Mayonnaise, wheat germ, sweet potatoes, yams, peanuts and sunflower seeds.

Zinc:
• Zinc helps in maintaining collagen and elastic fibers . This give firmness to the skin and prevents wrinkles and sagging of the skin.

• Zinc is necessary to link together the amino acids which form collagen.

• Hence, it aids in wound healing.

Natural Source of Zinc: Mushrooms, Oysters, chickpeas, pork, cheddar cheese, muesli and pumpkin seeds

Selenium:
• Selenium protects skin from damage caused by ultraviolent rays.

• Several studies suggest that it even help in prevention against skin cancer.

Natural source of Selenium: Tuna, broccoli, brussel`s sprout, whole grains.

How to Get Maximum Benefits
The functionality of vitamins and minerals is based on how well they are absorbed by the body. The best way to take these ingredients is in the liquid form, as juices, which is absorbed into the body just like a sponge absorbs water.

If your meals are not able to provide you with sufficient amounts of these nutrients then try gelatin based vitamin and mineral capsules. Gelatin easily dissolves in the body and makes these nutrients available to the body.