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Vitamins and minerals that
give you healthier looking
skin
 The free radical
theory of aging is now a widely
established fact. By reducing
free radical production with
antioxidant supplements, you can
greatly reduce the aging and
wrinkling of skin at the
cellular level.
Today
we know what our mother has been
telling us all along is true,
eat more fruits and vegetables.
But who actually eats the
recommended 7 to 11 servings per
day? And who eats them raw to
gain the necessary enzymes to
ward off free radicals and flush
the body of toxins. With our
fast paced lifestyle we simply
don't make the time. This is why
supplements are so necessary to
a healthy lifestyle and healthy
skin. Here is list of what
vitamins and minerals promote
healthy skin.
Vitamins that
are beneficial for skin
Vitamin A
(with carotenoids)
Vitamin A is
necessary for the maintenance
and repair of skin tissue by
strengthening and protecting the
tissue and reducing sebum
production. Topical creams rich
in Vitamin A have been shown to
reduce lines and wrinkles.
Vitamin A helps maintain smooth,
soft disease-free skin. It also
protects the mucous membranes of
the mouth, nose, throat, and
lungs, helping to reduce
susceptibility to infection.
Dark green and yellow
vegetables and deep yellow
fruits are rich in this powerful
antioxidant.
If you have
a dry flakey complexion, chances
are you are deficient in Vitamin
A.
Dosage
A recommended
dosage is 10,00 IU a day, if
pregnant no more then 5000 IU.
Vitamin B
complex
Vitamin B 1 - thiamine, thiamin
Vitamin B 2 - riboflavin
Vitamin B 3 - niacin,
niacinamide, nicotinic acid
Vitamin B 5 - pantothenic acid
Vitamin B 6 - pyridoxine
Vitamin B 9 - folacin, folic
acid
Vitamin B 12 - cyanocobamin,
cobalamin
Vitamin H - biotin
Vitamin B complex
actually refers to a selection
of nutrients with some very
similar properties, but they are
separate nutrients, although
most of them work in synergy.
Vitamin B helps
to relieve stress and anxiety
but the B vitamin Biotin is the
greatest of the complex for the
skin. Biotin is the nutrient
that is used in cell growth that
is the basis of or skin, nail
and hair cells. Biotin also
aides in the production of fatty
acids, metabolism of fats, and
proteins.
According to the
American Academy of Dermatology
in 2003, a topical form of
vitamin B was shown to
dramatically improve aging in
human skin.
Biotin is present
in cheese, beef liver,
cauliflower, eggs, mushrooms,
chicken breasts, salmon,
spinach, brewer's yeast, nuts
and can be manufactured in the
body should a small shortfall
occur.
Dosage
Adults 300
microgram (0.3 mg) per day and
pregnant and lactating women 300
microgram (0.3 mg) per day.
Vitamin B1
- Thiamin enhances circulation,
helps with blood formation, the
metabolism of carbohydrates and
acts as an antioxidant ridding
your body of toxins.
Dosage
Male 1.4 mg per
day and female 1.0 mg per day,
although 50 mg is usually used
in supplementation.
Vitamin B2
- riboflavin Is required
by the body to use oxygen and
the metabolism of amino acids,
fatty acids, and carbohydrates.
Riboflavin is further needed to
activate vitamin B6
(pyridoxine), helps to create
niacin and assists the adrenal
gland. It may be used for red
blood cell formation, antibody
production, cell respiration,
and growth. Together with
Vitamin A it is used by the body
to maintain and improve the
mucous membranes in the
digestive tract and is essential
for healthy skin, hair and
nails.
Dosage
Male 1,6 mg per
day and female 1.2 mg per day
although 50 mg is mostly
recommended for supplementation.
Vitamin B3
- is required for
cell respiration, helps in the
release of energy and metabolism
of carbohydrates, fats, and
proteins, proper circulation and
healthy skin, functioning of the
nervous system and is used in
the synthesis of sex hormones.
Also a memory-enhancer.
Nicotinic acid (but not
nicotinamide) given in drug
dosage improves the blood
cholesterol profile, and has
been used to clear the body of
organic poisons, such as certain
insecticides. People report more
mental alertness when this
vitamin is in sufficient supply.
Dosage
Male 18 mg per
day and female 13 mg per day
although 100 mg is mostly used
in supplementation.
Vitamin B5
- pantothenic acid -
is required for
Vitamin B5 plays an important
role in the secretion of
hormones, such as cortisone
because of the role it plays in
supporting the adrenal gland.
These hormones assist the
metabolism, help to fight
allergies and are beneficial in
the maintenance of healthy skin,
muscles and nerves.
Pantothenic acid is also used in
the release of energy as well as
the metabolism of fat, protein
and carbohydrates. It is used in
the creation of lipids,
neurotransmitters, steroid
hormones and hemoglobin.
Pantothenic acid is also helpful
to fight wrinkles as well as
graying of the hair.
Dosage
It does not
appear to be toxic in high
dosage, although diarrhea,
digestive disturbances and water
retention have been reported on
dosage exceeding 10 g a day.
Vitamin
B6 - pyridoxine iis
required for the balancing of
hormonal changes in women as
well as assisting the immune
system and the growth of new
cells. It is also used in the
processing and metabolism of
proteins, fats and
carbohydrates, while assisting
with controlling your mood as
well as your behavior.
Pyridoxine might also be of
benefit for children with
learning difficulties, as well
as assisting in the prevention
of dandruff, eczema and
psoriasis.
It assists in the balancing of
sodium and potassium as well
promotes red blood cell
production. It is further
involved in the nucleic acids
RNA as well as DNA. It is
further linked to cancer
immunity and fights the
formation of the toxic chemical
homocysteine, which is
detrimental to the heart muscle.
Women in particular may suffer
from pre-menstrual fluid
retention, severe period pains,
emotional PMS symptoms,
premenstrual acne and nausea in
early pregnancy. Mood swings,
depression as well as loss of
sexual drive is sometimes noted
when pyridoxine is in short
supply and the person is on
hormone replacement therapy or
on birth control pills.
Dosage
Males 2 mg per
day and females 2 mg per day.
Topical creams
containing B vitamins can help
give the skin an instant glow
and increasing overall tone.
Niacin, a specific B vitamin,
helps skin retain moisture, so
creams containing this nutrient
can help your complexion look
plumper and younger in as little
as six days. Niacin also has
anti-inflammatory properties to
soothe dry, irritated skin. In
higher concentrations it can
also work as a lightening agent.
Vitamin K.
Althought Vitamin K can't do
much for your skin from the
inside, studies at the
American Academy of Dermatology
in 2003 showed that topical
vitamin K works well to reduce
circles under the eye as well as
bruises. Research published in
the Journal of the American
Academy of Dermatology in 2002,
doctors from the University of
Miami School of Medicine found
that skin treatments with
vitamin K cream after laser
surgery significantly reduced
bruising. When combined with
vitamin A in a cream, vitamin K
can be even more effective for
those dark circles. In a study
published in the Journal of
Cosmetic Dermatology, doctors
from the Nippon Medical School
in Tokyo found that the topical
application of a gel containing
a derivative of vitamin K, as
well as vitamins A, C, and E,
was effective in reducing dark
under-eye circles while also
decreasing wrinkles.
Vitamin C
with bioflavonoids is
an antioxidant that is required
for at least 300 metabolic
functions in the body, including
tissue growth and repair.
Vitamin C protects against
infection and enhances immunity.
Vitamin C is required in the
synthesis of collagen in
connective tissue,
neurotransmitters, steroid
hormones, carnitine, conversion
of cholesterol to bile acids and
enhances iron bioavailability.
Ascorbic acid is a great
antioxidant and helps protect
the body against pollutants.
Bioflavonoids enhance the action
of Vitamin C and for this reason
they should be taken together.
This nutrient acts together with
Vitamin C to help maintain the
thin walls of the capillaries,
therefore preventing bleeding or
bruising. Bioflavonoids have
been linked to having an
antibacterial effect,
stimulating bile production,
promoting circulation and even
assisting with fighting
allergies, asthma etc.
Dosage
An intake between
200 - 500 mg per day may be the
most beneficial for healthy
people.
The recommend dosage for
pregnant or lactating women is
75-95 mg per day.
Vitamin
E - is a powerful
antioxidant, protects your cells
from oxidation, and neutralizes
unstable free radicals, which
can cause damage. This is done
by the vitamin E giving up one
of its electrons to the electron
deficient free radical, making
it more stable. While Vitamin E
performs its antioxidant
functions, it also protects the
other antioxidants from being
oxidized.
Vitamin E is also
used topically to great effect
for skin treatments - in helping
the skin look younger, promoting
healing and cutting down the
risk of scar tissue forming.
Used on the skin it is also
reported to help with eczema,
skin ulcers cold sores and
shingles.
Dosage
Males 300 iu (10
mg) per day and females 8 mg per
day.
Minerals that
are beneficial to skin
Selenium
- One of the main
activities of this mineral is
its anti-aging properties and
its ability to help rid the body
of free radicals, as well as
toxic minerals such as mercury,
lead and cadmium.
It is helpful in fighting
infections since it stimulates
increased antibody response to
infections, promotes more energy
in the body, and while it helps
with alleviating menopausal
symptoms in women, it assists
the male in producing healthy
sperm.
In certain cases selenium has
also proven effective in helping
to fight cold sores and
shingles, which are both caused
by the herpes virus.
Taken in
supplement form or used in a
cream, this mineral helps
protect skin from sun damage. If
you do spend any time in the
sun, selenium could help reduce
your chance of burning.
In studies in The Journal of the
American Medical Association in
1996, researchers showed that
skin cancer patients who
ingested 200 micrograms of
selenium per day had:
* 37% fewer malignancies
* 50% reduced risk of death from
skin cancer
* 17% decrease in overall
mortality
Dosage
70 micrograms per
day is taken as the required
dosage.
Toxicity and symptoms of high
intake
Selenium is toxic and too large
quantities may result in hair
loss, tooth decay, brittle
nails, white spots, poor
appetite, sour taste in the
mouth, loss of feeling in the
hands and feet, change in skin
pigmentation and the breath may
have a garlic smell.
Zinc
- is necessary for a healthy
immune system, and is also of
use in fighting skin problems
such as acne, boils and sore
throats. It is further needed
for cell division, and is needed
by the tissue of the hair, nails
and skin to be in top form. Zinc
is further used in the growth
and maintenance of muscles.
Zinc also helps to control the
oil glands, and is also required
for the synthesis of protein and
collagen - which is great for
wound healing and a healthy
skin.
Dosage
Recommended
dosage 25-30mg per day
Vitamins and minerals that
give you healthier looking
skin Part 2
Today's New
Super Nutrients continued
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