The four vitamins are the guardians of the skin.

Vitamin C, Vitamin D, Vitamin E, Vitamin K

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It’s important to protect your skin from UV rays, so you may have heard the saying that you should always apply sunscreen when going out for a while. The sun is not bad. Even just 10 to 15 minutes of sun exposure each day can help produce vitamin D throughout your skin.

Vitamin D, along with vitamins C, E, and K, is one of the best vitamins for your skin. Taking or using vitamins will help reduce dark spots, redness and wrinkles on your skin, and will help you get rid of excess dryness. The effect of each vitamin on the skin was presented in the health medical media ‘Healthline’.

Vitamin D to help treat psoriasis

Vitamin D is made when sunlight is absorbed by the skin. Cholesterol is then converted into vitamin D. Vitamin D is absorbed by the liver and kidneys and transported throughout the body to build healthy cells. Vitamin D plays an important role in keeping skin color clear and helps treat psoriasis.

Calcitriol, a form of vitamin D, is a vitamin produced naturally by humans. Calcitriol is particularly effective in treating psoriasis. A study published in the Journal of Drugs and Dermatology in 2009 found that calcitriol reduced inflammation and irritation on the skin of psoriasis patients and had no side effects.

The Linus Pauling Institute at Oregon State University recommends taking 600 IU of vitamin D per day. You may need more if you are pregnant or over 70. You can increase your vitamin D intake by:

Get 10 minutes of sunlight a day (check with your doctor first if you have a history of skin cancer)
Eat foods fortified with vitamin D such as breakfast cereal, orange juice, and yogurt
Eat foods that naturally contain vitamin D, such as salmon, tuna and cod
take as a supplement

Vitamin C helps in collagen synthesis

Vitamin C is found not only in the dermis, but also in the epidermis (the outer layer of the skin). It has anti-cancer (antioxidant) properties and affects collagen synthesis. Vitamin C is used as a key ingredient in anti-aging skin care products.

Vitamin C can increase the effectiveness of sunscreen. It does this by reducing cellular damage and assisting the body’s wound healing process. Vitamin C also plays an important role in the body’s natural synthesis of collagen, so it can help fight the signs of ageing. It helps to heal damaged skin and in some cases reduces the appearance of wrinkles. Adequate intake of vitamin C can help repair the skin and prevent dryness.

The recommended dose is 1,000 mg per day. If you find that you do not have enough vitamin C in your diet, add the following foods to it:

Eat citrus fruits such as oranges
Eat plant-based sources of vitamin C, such as strawberries, broccoli, and spinach
drink orange juice
Take supplements as recommended by your doctor
Find an anti-aging skin remedy with vitamin C to treat dryness, redness, wrinkles and age spots

Vitamin E to treat inflammation and improve dryness

Like vitamin C, vitamin E is also an antioxidant. The main function of antioxidants in skin care is to prevent sun damage. When vitamin E is applied to the skin, it blocks free radicals produced by ultraviolet rays. It can help prevent spots and wrinkles.

The body produces vitamin E through sebum that is released from the pores. Sebum helps maintain proper balance and prevents dryness. Especially if your skin is dry due to a lack of sebum, vitamin E will help. It also helps treat skin irritation.

Vitamin E is found in many skin care products, but the problem is that exposure to sunlight can reduce its beneficial effects. It is recommended that you get enough vitamin E in your diet. Most adults need about 15 mg of vitamin E per day. You can increase your intake by:

Eat lots of nuts like almonds and hazelnuts and seeds like sunflower seeds
Take a separate multivitamin or vitamin E supplement
Use products containing vitamins E and C (more effective at protecting against UV rays than products containing either)

Vitamin K is good for scars, bruises and dark circles

Vitamin K is essential to help the body’s blood clotting process, which helps the body heal wounds, bruises, and areas affected by surgery. Vitamin K helps reduce stretch marks, scars, dark spots and dark circles.

Vitamin K is found in a variety of creams, which help treat a variety of skin conditions. Doctors often used creams with vitamin K in their patients soon after surgery to help reduce swelling and bruising. This speeds up the healing of the skin. The recommended daily amount for adults is 90~120ug. You can increase your intake by eating the following foods:

Kale
spinach
Lettuce
cabbage
green gram

Vitamins to prevent skin cancer!

Vitamins are essential for maintaining healthy body function, and a lack of vitamins can cause side effects on the skin. Vitamins C and E play a very important role in protecting the skin from the sun, so a deficiency in these two vitamins increases the risk of skin damage, including skin cancer.

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