The ultimate vitamins for smooth, radiant skin

Maintaining skin health and vitality requires a combination of nutrient and vitamin intake. In addition, it is necessary to implement a series of good habits and care to avoid damage to the tissues.

According to the Centrum México brand, specialized in the commercialization of multivitamin products, There are at least two vitamins that are essential to maintain the well-being of the skin.

On the one hand, there are vitamin A and beta-carotene, a pigment that has the potential to be converted into that vitamin, which can help to have smooth and radiant skin.

“Beta-carotene and other red, orange, and yellow pigments called carotenoids are considered antioxidants. They provide approximately 50% of the vitamin A needed in the diet. Vitamin A is an essential nutrient. Its antioxidant and anti-inflammatory effects help protect cells from damage.explains the MedlinePlus virtual encyclopedia, powered by the US National Library of Medicine.

Vitamin A, Centrum México has pointed out, can be very useful for the skin, as it allows the body to replace cells that are already old and facilitates the process of creating new cells. Likewise, it can have positive effects on the elasticity of tissues.

Among other foods that are good sources of vitamin A, MedlinePlus cites beef liver, salmon, cod liver oil, eggs, milk products (such as cheese), fortified cereals, carrots, mangoes, melons, spinach and broccoli.

Salmon is a food with significant amounts of vitamin A.

Another component that can be useful to maintain the well-being of the skin is vitamin C. According to Centrum, it keeps the tissues protected and preserves collagen, a protein that favors the elasticity of the skin, thus preventing it from wrinkling. It can also help tissues to heal once they are wounded or injured.

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Vitamin C is also known as an antioxidant, that is, it serves to neutralize free radicals that damage cells. “The buildup of free radicals over time is largely responsible for the aging process,” notes MedlinePlus.

Orange juice provides a large amount of vitamin C to the body
Orange juice provides a large amount of vitamin C to the body. – Photo: getty Images / Flashpop

This vitamin can be found mainly in fruits and vegetables. It is most often present in citrus foods such as oranges, grapefruit, pineapple, strawberries, and kiwi. However, there are also good amounts of vitamin C in sweet fruits like papaya, watermelon, and mango.

In addition, You can find this vitamin in broccoli, brussels sprouts, spinach, cabbage, potatoes, tomatoes, and red or green bell peppers.

On the other hand, Centrum warns that zinc and selenium may also be key elements in maintaining healthy and slender skin.

Zinc, like vitamin C, favors the production of collagen in the body, with its well-known positive effects in keeping skin young. This trace element may be necessary for different parts of the body and is even related to the good state of the sense of taste.

“The body does not store excess zinc, so it must be obtained from the diet,” notes MedlinePlus. That source also indicates that this element can be useful in acne treatments. Zinc is found in animal proteins such as red meat, chicken, and fish.

Zinc and selenium can have great benefits for skin protection. – Photo: Getty Images

Meanwhile, selenium is associated with protecting the skin from the sun’s rays, whose excessive exposure can cause different tissue conditions and even the appearance of cancer cells.

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Healthy amounts of selenium can be consumed through some nuts, shellfish, eggs, garlic, and red meat.

It is worth noting that Although there are vitamin supplements and medications that contain these vitamins and nutrients that have positive effects on the skin, it is best to consult a medical professional before taking them.

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