Have you ever heard of skin diet? The skin needs vitamins that promote the purity and health of the skin, and these vitamins include vitamin A , vitamin C, vitamin D, vitamin E, vitamin K and B vitamins , and our diet must include foods rich in these vitamins to ensure that the skin gets what it needs from Nutrients and thus enjoy clear and problem-free skin. In this article, we will explain to you the most important vitamins and their nutritional sources necessary for the skin to include in your daily diet.
Skin diet:
This is a group of the most important vitamins and elements that the skin needs in order to look more youthful, fresh, healthy and vibrant.
1Skin diet and vitamin A:
Vitamin A contains retinol, which promotes the production and growth of new skin cells, and vitamin A is full of antioxidants such as beta-carotene that can fight free radicals that break down collagen, leading to early signs of aging on the skin, and vitamin A Provides protection for the skin from the harmful rays of the sun.
Foods rich in vitamin A:
- Tomatoes: Red tomatoes are an excellent source of vitamin A and can be widely used in everyday cooking.
- Carrots: One cup of carrots provides about 334 percent of your daily vitamin A needs, so add it to your daily diet.
- Spinach: Leafy green vegetables like spinach are packed with vitamin A, so include leafy greens in your diet to get your recommended daily intake of vitamin A.
- Red pepper : Red pepper is one of the most vitamin A-rich foods, and you can put it on salads, pasta or pizza.
- Egg yolk: Egg yolk is rich in vitamin A, so eating eggs regularly improves the health and beauty of the skin.
- Pumpkin : Pumpkin contains a type of carotene that is converted into vitamin A in the body, and 100 grams of pumpkin gives you 2,100 micrograms of vitamin A.
- Broccoli: Cruciferous vegetables such as cauliflower and broccoli are packed with high amounts of vitamin A, and you can add broccoli to salads or pasta.
2Skin diet and vitamin C:
Vitamin C is one of the important vitamins for the skin, as it helps protect the skin from the ultraviolet rays of the sun and helps to form the collagen needed to maintain the youth and elasticity of the skin and make it look younger.
Foods rich in vitamin C:
- Cantaloupe: Cantaloupe is a rich source of vitamin C, as one medium-sized fruit contains 202.6 mg of vitamin C.
- Citrus: Citrus fruits such as oranges, lemons, tangerines and grapefruit contain high amounts of vitamin C.
- Broccoli: A cup of broccoli contains as much vitamin C as an orange.
- Red cabbage: Red cabbage contains a high percentage of vitamin C, and is characterized by being low in calories and a rich source of dietary fiber and other vitamins.
- Kiwi: One serving of kiwi contains the recommended daily amount of vitamin c
3Skin diet and vitamin D:
Studies have proven that vitamin D helps reduce skin diseases such as acne, rosacea and atopic dermatitis, and it maintains the vitality and youth of the skin and protects it from skin-damaging factors.
Vitamin D-rich foods:
- Salmon: Salmon is a fatty fish rich in vitamin D, as one serving of salmon provides 124% of the daily amount of vitamin D.
- Tuna: One serving of canned tuna contains 268 international units of vitamin D.
- Egg Yolk: Egg yolk is rich in many nutrients, the most important of which is vitamin D. The yolk of one egg contains 37 international units of vitamin D.
- Mushrooms: Mushrooms are an excellent source of vitamin D, as each 100 grams of it contains 2,300 international units of vitamin D.
skin diet
4Skin diet and vitamin E:
Vitamin E is an antioxidant that protects the skin from sun damage and free radicals, which helps protect the skin, prevent damage and make it more youthful.
Foods Rich in Vitamin E:
- Sunflower seeds: Sunflower seeds are one of the healthiest snacks rich in vitamin E, as each 100 grams of them contains 35.17 milligrams of vitamin E.
- Almonds: Each 100 grams of almonds contains 25.63 of vitamin E, and you can eat roasted almonds as a snack, or add it to cereals and baked goods, or drink almond milk.
- Peanuts: Each 100 grams of peanuts contains 4.93. You can eat roasted peanuts as a snack between meals.
5Skin diet and vitamin K:
Vitamin K helps heal wounds and reduces the incidence of skin diseases such as rosacea, spider veins and stretch marks, so we advise you to add vitamin K to your diet.
Foods rich in vitamin K:
- Broccoli: Each half cup of broccoli provides 100 micrograms of vitamin K, which represents 92% of the body’s daily need for vitamin K.
- Chicken : Every 100 grams of chicken contains 60 micrograms of vitamin K, which represents 43% of the body’s daily needs of vitamin K.
- Kiwi: One kiwi fruit contains 28 micrograms, which is equivalent to 23% of the body’s daily requirement of vitamin K.
- Green peas: One of the most vitamin K-rich vegetables, 100 grams of cooked green peas contain 59 micrograms, which is equivalent to 49% of the body’s daily needs of vitamin K.
6B-complex vitamins and skin diet:
Some skin diseases may be a symptom of lacking a certain group of vitamins, and the B complex vitamins contain vitamins B1, B2, B3, B5, B6, B12, biotin and folic acid. B vitamins to some skin symptoms such as cracks in the mouth, dry lips and dry skin
Foods rich in vitamin B:
- Salmon: It contains a group of B vitamins such as vitamin B1, B2, B3, and B12, so try to eat a meal of salmon once or twice a week.
- Eggs: One large egg provides 33% of the body’s daily needs of biotin, and eggs are rich in other B vitamins such as vitamin B2, B5 and folic acid.
- Milk: Each 240 milliliters of milk provides 26% of the body’s daily needs of vitamin B2, and it also contains small amounts of other B vitamins, which include B1, B5 and B12.
- Red meat: rich in B-complex vitamins, which include vitamins B1, B2, B3, B5, B6 and B12.
If you want to get fresh, vibrant, youthful and problem-free skin, you should include foods rich in these vitamins into your routine diet
