Six vitamins that help protect against skin problems

Get away from acne, blackheads, wrinkles and aging consuming nutrients

Even the least conceited are bothered with skin problems such as acne , blackheads, and wrinkles deep. Even some precautions, such as avoiding leaving home without going sunscreen and the use of anti-aging creams, may not be enough to make the skin young and healthy. “The skin also needs nutrition, especially of those who have ahistory of skin problems like acne, pimples and blackheads,” explains nutritionist Daniela Jobst, Unifesp. Among all the nutrients, vitamins are highlighted, since the consumption of some of them leave more healthy skin protected from weathering.

Acne- Pimples

The pimples or acne are formed because there is a blockage in the draining portion to the surface of the skin fats produced by the sebaceous gland. This buffer can inflame the pore, leaving the red lesions, pustular and unsightly. “Vitamin A, also retinol call help in skin health as it has action antioxidant and aids in injury restore the skin,” explains nutritionist Daniela Jobst, Unifesp. This nutrient also balances the production of secretions of the sebaceous glands, making it difficult for the pores from getting clogged and inflamed.

Vitamin A can be easily found in foods consumed on a daily basis, but its main sources are avocados, broccoli, carrots, spinach and other green vegetables.


“Vitamin B2, or riboflavin, aids in skin health as it helps to increase the production of energy. Their absence can damage the skin and lips, dermatitis, and other inflammations. It also prevents the hair and nails to get dry and brittle, “explains the expert. In addition, this vitamin promotes faster cell renewal, leaving the firm and healthy skin, which fight wrinkles and expression lines in the face.

“Milk is the major source of vitamin B2 that found in nature and should be part of the diet of those seeking to delay skin aging. Dairy products like cheese and yogurt, are also good sources of B2, “says Daniela Jobst. But people with lactose allergy should be careful with the consumption of these foods and should seek other sources of vitamin B2, liver and green leaves.


Vitamin A vitamin B2 vitamin B3 vitamin B6 Vitamin C Vitamin E
The fighting acne wrinkles carnations injuries skin aging skin aging
Why help Balances the production of secretions from sebaceous glands Increases energy production by cells Facilitates blood circulation throughout the body It has healing action and acts on the immune system of the body Which aids in the formation of collagen Protects the action of cells from free radicals
Sources Avocado, broccoli, carrots, spinach Dairy products like cheese and yogurt Egg and grains Potatoes, bananas, chicken breast sunflower seed salmon, tuna and avocado citrus fruits such as orange, lemon, pineapple and strawberry, as well as vegetables such as cabbage, onions and peppers Lettuce, watercress, spinach and kale, vegetable oils

Carnations are formed by the accumulation of sebaceous substances in the skin pores.This process is most common when a person has poor circulation, which hinders the transport of nutrients that can dilate the pores. Vitamin B3 is important because it facilitates the blood circulation throughout the body, including the skin, which contributes to the metabolism of fats, proteins and carbohydrates.


Famous for being used in the prevention of flu and colds , vitamin C is also beneficial to the skin cells. A study published in the American Journal of Clinical Nutrition examined the relationship between nutrient intake and skin aging in more than four thousand women aged between 40 and 74 years. It has been found that higher intake of vitamin C was associated with a lower likelihood of having a crinkled appearance and dry skin. This is because vitamin C is a natural antioxidant that helps the formation of collagen, responsible for the elasticity and firmness of the skin. According to nutritionist Daniela Jobst, vitamin E also has antioxidant function and protects the action of cells from free radicals, which slows down the skin aging.

The Vitamin C can be found in citrus fruits such as orange, lemon, and pineapple strawberries, and vegetables such as cabbage, onions and peppers. Since vegetables – such as lettuce, watercress, spinach and kale -, vegetable oils, eggs, sunflower seed, soybean, banana, meat and oil are sources of vitamin E.

Irritation and skin lesions

Time to shave or shave with a razor blade, it is common for the skin to become irritated, and in some cases even injured. Vitamin B6 has cicatrizing action and acts on the body’s immune system, protecting the skin inflammation, as well as accelerating the healing process of wounds. “This vitamin can be found in potatoes, bananas, chicken breast, sunflower seeds, salmon, tuna and avocado,” says nutritionist.



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