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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 March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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