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The 6 Best Vitamins for Your Skin and How You Can Be Sure You Are Getting What You Need

The 6 Best Vitamins for Your Skin and How You Can Be Sure You Are Getting What You Need

Taking care of your skin should be an integral part of your daily health regimen. In addition to limiting your sun exposure, there are many different vitamins that can help your skin look its best and help protect you from some of the effects of aging.

The Importance Of Vitamins To Your Skin And Body

Many people forget that the skin is the largest organ in your body, and if you want to be truly healthy, you need to make taking care of your skin a regular part of your health regimen.

When your skin is properly cared for, you will look and feel better and it can even help you prevent many forms of skin cancer. But what vitamins are best for your skin and how can you make sure you are getting what you need from them?

Let’s take a look at which vitamins you need in order to give your skin the proper care that it deserves.

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1. Vitamin A

As you age, your skin starts to wrinkle. For some, long exposure to the sun can make your skin wrinkle even more, causing you to appear older than you actually are.

However, vitamin A can help fight the wrinkles and tighten your skin. To treat your skin, try using a retinoid cream at night before you go to bed.

Foods such as sweet potatoes, lettuce and carrots are also high in vitamin A and make a great, healthy addition to any diet.

2. Vitamin B

Some people suffer from embarrassing flushing or extreme blushing from rosacea. This condition is actually quite common and can become worse as you age.

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To reduce the flushing effects, try increasing your vitamin B levels, or more specifically, your vitamin B3 levels in your body by using lotions or creams fortified by this vitamin. You can also eat more fish, shellfish and red meat.

3. Vitamin C

As your skin is exposed to the world around you, it can become rough, wrinkled and even filled with spots. To get a smoother and firmer look to your skin and lighten those spots caused by the sun, try increasing your vitamin C intake.

Many skin creams contain vitamin C but you can also add more vitamin C to your diet by eating more fruits like oranges, grapefruit, raspberries and cantaloupe.

4. Vitamin D

Millions of people around the world suffer from psoriasis and physicians are still not sure what the cause of this skin disorder actually is. One thing they do know is that vitamin D can help treat these red, thick scaly patches of skin that look unsightly and cause itching and discomfort to people who suffer from it.

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You can find vitamin D in skin products like Calcitriol and you can also increase your vitamin D levels by eating foods such as fatty fish, cheese, soy milk and more. You could also try spending a little time outdoors to increase your sunlight exposure.

Just don’t spend too much time outside, because otherwise you may need other vitamins to repair the effects from damage by the sun.

5. Vitamin E

Dry skin can often cause embarrassing moments as your skin flakes from your body. This can be the result of the environment around you such as when you get too much sun or even spend a little too much time in a chemical filled pool.

Vitamin E is a natural moisturizer and can help you put a stop to that dry flaky skin before it gets out of hand. You can find it in many sunscreens, after-sun products and even many anti-aging products.

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If you want to increase your vitamin E naturally, try eating more foods such as raw seeds, almonds and even spinach, turnip greens and kale.

6. Vitamin K

Do you have trouble with dark circles under your eyes? If so, it could be more than just a lack of sleep. The fragile capillaries in your body can allow blood to leak causing the circles under your eye.

However, vitamin K can help with blood clotting and may put a stop to that leak once and for all. You can find vitamin K in many different types of facial creams, or you could try increasing the amount of green leafy vegetables you eat in order to raise your levels.

Like every part of your body, you need to take care of your skin if you want to maintain a clean and clear complexion as you age. These vitamins can give your skin the nutrients it needs to look its best so you no longer have to be embarrassed about your skin.

When your skin looks its best, you will look your best and you can approach life with much more confidence without the worry about how you look.

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Brian Wu

Health Writer, Author

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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