Vitamin Supplement Benefits

Vitamins and Supplements - What You Need and How to Get Them

Although most of us will never experience a serious skin disorder directly linked to the lack of a specific nutrient, vitamins do play an important role in preserving the health and appearance of your skin over the course of a lifetime. Here are five to focus on, along with some good, natural food sources to help you get your RDA of each.

Role of Vitamins in improving health and beauty - A, B, C, D … RDA!

Vitamin A ~ Vitamin Supplement Benefits

This fat-soluble vitamin helps foster the proper growth and regeneration of cells throughout the body. And as a key element in the cellular replacement cycle, it is essential to the continuing health of not only your skin but your hair and mucous membranes as well.

Specifically, vitamin A promotes skin smoothness and elasticity, which is why it is used in skin care products like Retin A. Milk in particular and dairy products in general are often cited as excellent sources of vitamin A (which they are), but you can also get it from eating fruits and vegetables that are high in beta-carotene, which the body converts into A during the digestive process.

Carrots, sweet potatoes, broccoli, spinach, collard greens, canned pumpkin, apricots, and cantaloupe are all excellent nondairy sources of beta-carotene and thus of vitamin A.

Vitamin B Complex ~ Vitamin Supplement Benefits

Water-soluble vitamin B complex is necessary for the maintenance of a smooth, radiant complexion. Conversely, a deficiency in vitamin B complex can lead to scaling and flaking of the skin, as well as dryness and inflammation of the mucous membranes. Brown rice, oats, bran, eggs, yogurt, tuna, chicken, bananas, potatoes, sprouts, broccoli, and dark greens are all healthful, natural sources of this nutrient.

Vitamin C ~ Vitamin Supplement Benefits

This antioxidant vitamin that plays a vital role in the maintenance of blood vessels, the production of collagen, and the healing of wounds. Large doses of vitamin C, consequently, are often recommended for patients recovering from cosmetic surgery.

Many experts also believe that vitamin C’s antioxidant properties can help keep you looking younger longer by enhancing the skin’s ability to fight off certain high-energy molecules known as free radicals, which siphon oxygen from healthy cells and thus damage the collagen and elastin fibers essential for maintaining taut, wrinkle-free skin.

Citrus fruits and juices, of course, are the best known sources of this water- soluble vitamin, but many other fresh fruits and vegetables contain it, too: These include tomatoes and most varieties of melons on the fruit side; broccoli, Brussels sprouts, and green peppers on the veggie side.

Vitamin D ~ Vitamin Supplement Benefits

Although it doesn’t have a direct connection to skin health, vitamin D is important to the proper development of growing teens. This fat-soluble vitamin is actually manufactured by the body through routine exposure to UV light.

Now, for a fully grown adult who gets outdoors even a little, this internal production alone provides pretty much all the vitamin D he or she needs. Additional quantities of D, however, are required for the formation of strong bones and teeth in both children and teens.

To get your RDA, you’ll need to drink milk—which here in the United States and in most other developed countries has Vitamin D added to it. A couple of glasses a day, plus what you pour on your breakfast cereal in the morning, should just about put you at 100 percent of the recommended daily allowance.

Vitamin E ~ Vitamin Supplement Benefits

Like vitamin C, vitamin E possesses antioxidant properties, and so may protect your skin from premature aging and wrinkling. A fat-soluble nutrient, vitamin E can be found in wheat germ and sunflower seeds, as well as in several kinds of nuts, including almonds, pecans, and hazelnuts.

About Those Calories

The USDA offers these broad guidelines for the total number of daily calories needed to keep us purring along at peak efficiency:
• For most adult women and older adults of both sexes 1,600 calories
• For children, teenage women, active adult women, and most adult men 2,200 calories
• For teenage boys and active adult men, 2,800 calories

The daily caloric requirements of any given individual, of course, may vary somewhat from these general guidelines. Your body size and the level of physical activity you engage in, for example, can both move the suggested number up or down.

Also, remember from our discussion of the food pyramid that all calories are not created equal: You’re much more likely to have lots of pep and vigor if the bulk of your 2,200 calories comes from high-octane fuels like whole grain breads, cereals, pastas, and fresh produce as opposed to inefficient sources like fats and sweets. Keep that fact in mind next time you’re tempted to “fill your tank” at a fast-food restaurant!

Gross … But True! If you think digestion is a simple process, think again. The human stomach contains an astounding 35 million glands to help break down all the tasty little morsels you send its way. Juicy!
Vitamin Supplement Benefits


Vitamins And Supplements

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Vitamins And Supplements

The best vitamins and supplements to benefit your skin and your body inside and out.

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