Vitamins for skin

  • skin diet
  • diet for skin

Vitamin A

Vitamin A is necessary for growth and renewal of body tissue and also helps to maintain smooth skin, but only if the skin is healthy. Vitamin A helps to protect the mucous membranes of the mouth, nose, throat and lungs and thereby reducing susceptibility to infection.

Vitamin A protects against air pollutants, prevents night blindness, poor vision and assists the growth of bones and teeth. Recent medical research shows that foods rich in beta carotene can help reduce the risk of lung cancer and some types of oral cancer. In contrast to vitamin A from fish oil, beta-carotene is not toxic.

Vitamin A Deficiency Symptoms

Deficiency symptoms:

  • you can get night blindness,
  • increases susceptibility for infections
  • rough, dry and scaly skin,
  • we can lose flavor and appetite,
  • common symptoms include also fatigue, sore gums and teeth growth is slowed

B-complex vitamins

In this family a lot of vitamins have a high nutritional value. Vitamin B is required by each cell in the body. Unfortunately, the variety of foods that contain vitamin B is very limited.

B-complex vitamin sources

The fact is that there are only four good sources of these vitamins: liver, brewer’s yeast, wheat germ and rice. Refined sugar and ground grains do not contain a lot of vitamin B.

Nutritional value of B-complex

Nutritional value of B-complex performs a unique role in maintaining proper metabolic functioning and is essential for the well-being. This group of vitamins is essential for healthy hair, skin and nails. The difference with the right doses and patience can be amazing, but it will not happen overnight.

B-5 pentanoic acid

B-5 pentanoic acid participates in the release of energy from carbohydrates, fats and protein, helps in speed up metabolism of vitamins, improves body resistance against stress, helps build cells and development of the central nervous system, helps with adrenal glands and with the antibodies fight against infections.

B-5 pentanoic acid deficiency

Deficiency symptoms:

  • can cause painful and burning sensation in the legs,
  • skin blemishes,
  • dizziness,
  • indigestion, vomiting,
  • restlessness, muscle spasms and slows growth

Folic acid

Folic acid is necessary for the synthesis of DNA and RNA, which is essential for growth and reproduction of all body cells and also for the production of red blood cells that bone marrow needs to function.

B-5 pentanoic acid deficiency

Deficiency symptoms:

  • may affect gastrointestinal disorders, anemia, premature grayness

Vitamin D

Vitamin D improves absorption and utilization of calcium and phosphorus needed for growth of bones and teeth, maintains the stability of the nervous system and normal heart function.

Vitamin D deficiency

Deficiency symptoms:

  • you can get rickets, tooth decay, softening of the bones, which causes irregular fractures

Vitamin D deficiency can also cause muscle weakness, inadequate absorption of calcium and phosphorus retention in the kidneys. How much sunlight for vitamin D?

Vitamin E

Vitamin E inhibits the cellular aging due to oxidation. Oxygen in the blood is transferred to the heart and other organs, which reduces fatigue, helps to ensure food supplies in the cells, strengthens capillary walls and protects red blood cells from harmful toxins and prevents and dissolves blood clots. Vitamin E eases muscular dystrophy.

Vitamin E deficiency

Deficiency symptoms:

Vitamin E lack can lead to a breakdown of red blood cells, loss of reproductive performance, lack of sexual vitality, occurrence of abnormal fat deposits in muscles, degenerative changes of the heart and other muscles and dry skin.


Calcium builds and maintains bones and teeth, regulates heart rhythm, eases insomnia, helps regulate the passage of nutrients into the cell wall and out of them, assist in normal blood clotting, helps to maintain proper nerve and muscle function and lowers blood pressure.

Current medical research shows that calcium reduce occurrence of colon cancer and lowers blood cholesterol levels.

Calcium deficiency

Calcium deficiency symptoms:

  • muscle spasms in arms and legs, softening of the bones, rickets, poor growth, osteoporosis, tooth decay, depression


Magnesium plays an important role in regulating the neuromuscular activity of the heart, maintaining normal heart rhythm, regulates the metabolism of calcium and vitamin C, and converts blood sugar into energy.

Calcium deficiency

Calcium deficiency symptoms:

  • Calcium depletion, heart spasms, nervousness, muscular excitability, confusion, kidney stones.


Iron main task is that in combination with protein and copper effect on hemoglobin. The blood carries oxygen from the lungs to the tissues that need oxygen to maintain basic functions of life.

Iron is responsible for the quality of blood and increases resistance to stress and disease. For the design is also necessary myoglobin, which is found only in muscle tissue. Iron also prevents fatigue and makes the skin more beautiful.

Iron deficiency

Iron deficiency symptoms:

  • nausea, pale skin, constipation, anemia

Coenzyme Q10

Coenzyme Q10 is found in every cell in the body. The cell must have to perform the simplest task energy that it gets from this enzyme.

Coenzyme Q10 results

  • increase energy, improve heart function, treatment and prevention of gum disease, strengthen the immune system and increasing life expectancy.

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