Vitamins and minerals play an important role in our overall health and beauty is concerned. Our health is reflected through our faces. So, if our body is not getting enough nutrients then obviously we are not going to look fresh and healthy.
As the saying goes, “you are what you eat”. So eating a healthy balanced diet can leads you to a healthy life style. What ever you eat, it should have a balanced nutritional value.
All of us want to look beautiful. Beautiful face demands a healthy glowing skin. No matter what skin you have, if you have a healthy attractive skin you will always look beautiful and attractive. Currently, there are three forms of vitamin supplements available on the market; tablet, capsule and liquid form.
It is best to take all the vitamins and minerals in the form of a genuine and natural. Synthetic vitamin supplements are intended for people who are unable to digest or absorb vitamins in their original form.
Vitamins and mineral supplements are a good alternative for those who are not getting proper nutrition in their daily diet or need additional doses. For example, pregnant women are advised to take folic acid supplement during their first trimester.
As in a certain period they require extra doses of folic acid which is compensated by giving the daily dose. Then through out their rest of the pregnancy they are given other vitamin supplements according to their needs or deficiencies.
Therefore, it is recommended a normal person to eat a balanced diet containing all essential nutrients. If you are healthy from the inside then definitely you will look beautiful from the outside too. Here are some essential vitamins and mineral supplements that are not only good for your health but also for your skin.
Vitamin A: Vitamin A is essential for vision, proper growth, and young cells to determine what type of tissue to be. Vitamin A is essential in the conversion of cholesterol into female estrogen and male androgens.
Vitamin B1: Vitamin B1 is a member of vitamin B complex. Vitamin B1 or Thiamin helps the body’s cells convert carbohydrates into energy. It is also important for heart function, muscle, and nervous system. Vitamin B1 or Thiamin can be found in fortified breads, cereals, dry beans, fish, meats (especially pork), pasta, soy and whole grains.
Vitamin B2: Vitamin B2 also known as Riboflavin is an easily absorbed micronutrient with important roles in maintaining health. This is important for body growth and red blood cell production. Like other B vitamins, it also plays an important role in energy metabolism, and it is required for the metabolism of fats, carbohydrates, and proteins.
Good sources of vitamin B2 includes eggs, green leafy vegetables, lean meats, legumes, nuts, and milk.
Vitamin B6: Vitamin B6 also known as pyridoxamine, pyridoxine, or pyridoxal is a part of vitamin B complex. Vitamin B6 helps the immune system produces antibodies. Antibodies are needed to fight many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells. The body used it to help break down proteins. The more proteins you eat, the more vitamin B6 you need. Women need 1.6 milligrams of B6 daily, and men need 2 milligrams. Women who are pregnant need higher amounts.
Vitamin B6 can be found in beans, cereals, eggs, fish, meat, nuts, grains, and fortified breads
Vitamin B9: It also known as Folic acid, folacin or folate (natural form), is essential for various body functions. Folic acid (Folate) is required for synthesis of DNA which controls heredity and is used to guide the cell in daily activities. Both children and adults need folate to produce healthy red blood cells and prevent anemia. Folic acid also helps with tissue growth and cell function. In addition, it help to increase appetite when needed and stimulates the formation of digestive acids.
Vegetables such as asparagus, dried or fresh beans and peas, lettuces, spinach, turnip greens, fortified cereal products, and sunflower seeds are a good source of vitamin B9
Vitamin C: It is water soluble vitamin, that mean your body doesn’t store it. The body need vitamin C for healthy muscle, bone, and skin. This is an important ingredient for the formation of many hormones and neurotransmitters. Vitamin C helps the red blood cells form that helps prevent bleeding and accelerate wound healing. It is also important for the healthy functioning of the immune system and adrenal glands, which help our bodies react to stress.
Good sources of vitamin C include: broccoli, brussels sprouts, cauliflower, cabbage, lemon, orange, mango, raisins, kale, potatoes, rose hips, spinach, strawberries, peppers, tomatoes, and watermelons.
Vitamin D: It is a fat soluble vitamin that helps the body absorb calcium and helps the body maintain the proper amount of calcium and phosphorus in the blood. Vitamin D are stored in fatty tissues of the body. This vitamin can be found in dairy products like butter, cheese, cream, margarine, fortified milk, fish, shellfish, etc. But the most common source of Vitamin D is sunlight.
Vitamin E: Vitamin E is fat-soluble vitamin that acts as an antioxidant and protects tissues from damage caused by unstable substances called free radicals. Free radicals can harm cells, organs and tissues. Vitamin E is also important in the formation of red blood cells and helps the body to use vitamin K.
Vitamin E usually found in common foods such as corn, nuts, wheat germ, seeds, olives, spinach and vegetables oil such as cottonseed oil.
Vitamin K: It is most needed for blood clotting. Good sources of vitamin K include cabbage, cauliflower, cereals, spinach and green leafy vegetables
Magnesium: It is an essential mineral to the human body. The body needs it to maintain bone strength, regulate blood pressure and support both nerve and muscle function. It is also essential in regulating calcium levels and is required for insulin secretion. This mineral can be found in beans, nuts, grains, dark green vegetables, fish, and meat.
Zinc: This trace mineral helps maintain collagen and elastin fibers that make the skin its firmness, helping to prevent sagging and wrinkles. It also essential in wound healing. Sources of zinc include mushrooms, pork, seafood, turkey, and soybeans.
Biotin: Many people suffer from weak finger nails and hair. Biotin is a wonderful supplement that can strengthen your hair and fingernails more strength. Biotin can also help you to grow your nails and hair. Biotin can be found in foods such as corn, egg yolks, soybeans and walnuts.