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The skin is the largest organ of our body. It is responsible for protecting our internal organs that are sensitive to external environmental conditions. The State of the skin is an indication for the health.

A skin radiant, radiant and fresh shows that the body is healthy. On the other hand, a dry, boring, and poor skin reflects the condition of health. However, not many people think that it is also essential to healthy skin. In general, they believe that bathing once a day is more than enough and will help keep the skin healthy and disease-free. However, it is not enough. You need to have a proper diet to have a healthy skin texture.

Foods that one takes should not be oily altogether. It should be rich and full of nutrients. Such a nutrient that is essential for a healthy skin is vitamin e. scientifically proven to be beneficial for the skin; Vitamin E makes you seem more just. Although it is available directly from natural resources, this vitamin is also available in various beauty and cosmetic products.

The benefits of vitamin E

Vitamin E is anti-inflammatory. It reduces itching and inflammation of the skin in case of rashes, cuts, wounds, and insect bites. Apply it on the affected area aid in comforting the skin.
Vitamin E has soothing properties
Our body has the ability to heal naturally. However, vitamin E intensifies the process to calm the affected area. This is especially useful if the wound is causing pain and discomfort such as sunburn.

The healing powers of vitamin E
Vitamin E has enormous healing properties. Accelerates the production of new cells and tissues. This helps to retrieve the texture of the skin in a couple of days. Vitamin E works wonders on scars and heals them quickly.
The property of anti-aging vitamin E
Vitamin E is a strong antioxidant nature. Controls the formation of free radicals that they are responsible for aging, freckles, wrinkles and pigmentation. The regular application of vitamin E skin prevent wrinkles.

Vitamins are nature's way of Supplement for the loss of nutrients. But to maximize its effects, one must do their part also. The skin must be healthy. You must keep fit through exercise and meals at regular intervals. Regular exercise to maintain skin as the toxins are carried by the sweating process. Incorporates physical activity are essential for a brighter skin. Likewise, it is important to irrigate at least once a day. It keeps the skin fresh and removes dead cells. Pressure points massage also helps in the regulation of the body's hormonal balance. In general, vitamins are essential but must be combined with a healthy lifestyle.
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Vitamin D or the sunshine vitamin has received worldwide attention and its deficiency is of wide spread concern. Bones are the pillars of the human body. Vitamin D affects bone health, so new guidelines of recommended intake based on scientific research are constantly formed.


Role of Vitamin D
• Building and strengthening of bones is the primary function of Vitamin D. Proper absorption and metabolism of calcium and phosphorus is crucial for the formation and maintenance of the skeletal system. Vitamin D promotes absorption of these minerals from the ingested food in the gut, re-absorption from the kidneys and maintains a steady flow in the blood. Normal mineralization and demineralization of the bone takes place with adequate levels of the vitamin.
• Studies suggest that fractures can be prevented by Vitamin D supplementation. It also helps build muscle strength. However, moderate doses of Vitamin D taken on a regular basis protects against falls and fractures. More research on why high single doses of the vitamin are not safe is required.
• Studies link Vitamin D deficiency to the incidence of heart diseases. There seems to be a higher risk of heart failure, cardiac arrests and cardiovascular disease with lower levels of the vitamin. Evidence suggests the important role of the vitamin in controlling blood pressure and preventing artery damage.
• In colder countries with less exposure to sunlight there are higher incidences of Vitamin D deficiency. Lower levels of Vitamin D increases the risk of cancer and multiple sclerosis. Some claims seem to be still in their infancy and require more research data for valid conclusions.


Sources of Vitamin D
Vitamin D is a nutrient supplied through the diet and also a hormone synthesized in the body. Very few foods contain the vitamin naturally. The best dietary sources are the fortified foods and supplements (Vitamin D and health, Harvard School of Public Health).


Vitamin D is derived from exposure to sun. It is present in the skin in an inactive form. On exposure to the ultraviolet rays of the sun it undergoes hydroxylations to convert into an active form called Calcitriol or 1, 25 - dihydroxycholecalciferol. People living in the tropics are better exposed to sunlight, thus adequate amounts of the vitamin are formed. Those living far away from the equator have less sunlight and have inadequate amounts. Sunscreens, cold climates or smog also increase the risk of deficiency. Lifestyle changes, less outdoor work, full clothing and protection from sun rays to avoid risk of skin cancer have substantially contributed to Vitamin D deficiency. Top 5 foods that contain Vitamin D -


1. Fish: Different types of fish contain sufficiently higher amounts of Vitamin D. Herring, Mackerel, Tuna, Salmon and Sardines are rich sources with herring providing the highest amounts. Raw, uncooked and fatty cuts of fish are better than cooked and lean cuts.


2. Cod liver oil: Supplying more than a 1000 I.U. of Vitamin D in a tablespoon of oil, cod liver oil has been the most popular choice for ages.


3. Fortified foods: With a lot of research suggesting the importance of Vitamin D and its limited supply due to less or no exposure to sunshine, additional amounts have been added to different foods. Breakfast cereals and dairy products are fortified with this essential vitamin. Soy products like tofu and soy milk are also fortified. Before purchasing check on the labels for the correct nutritional information.


4. Eggs: Eggs are a good source supplying about 9g% of the vitamin.


5. Mushrooms: Mushrooms are another good source of Vitamin D with about 7g.


Oysters, whole milk, salami, cheese and caviar are the other food that supply good amounts of Vitamin D, but are high fat food with high cholesterol content.
Some resort to Vitamin D supplementation to correct very low levels. It is always advisable to follow recommendations of health care providers before starting or stopping any form of supplementation.

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Vitamin D or vitamin of the Sun has received attention around the world and its deficiency ranges from all concern. The bones are the pillars of the human body. Vitamin D affects bone health, so constantly form new guidelines recommended intake based on scientific research.


Role of vitamin D
• Creation and strengthening of bones is the main function of the proper absorption of vitamin d and calcium and phosphorus metabolism is crucial for the formation and maintenance of the skeletal system. Vitamin D promotes absorption of these minerals from foods eaten in the intestine, kidneys resorption and maintains a constant blood flow. Normal mineralisation and demineralisation of bone occurs with adequate levels of the vitamin.
• Studies suggest that fractures can be prevented by supplementation of vitamin D. It also helps develop muscle strength. However, moderate doses of vitamin D on a regular basis protects against falls and fractures. More research is needed on why high single doses of the vitamin are not safe.
• Studies linked vitamin D deficiency to the incidence of heart disease. There seems to be an increased risk of heart failure, cardio-respiratory and cardiovascular disease with lower levels of the vitamin. The evidence suggests that the important role of the vitamin in controlling blood pressure and prevent damage to the artery.
• In colder countries with less exposure in the light of the Sun that are higher incidence of vitamin D. low levels of vitamin D deficiency increases the risk of cancer and multiple sclerosis. Some claims seem to be still in its infancy and require more research data for valid conclusions.


Sources of vitamin D
Vitamin D is a nutrient supplied through the diet and also a hormone synthesized in the body. Very few foods contain natural vitamin. The best dietary sources are fortified foods and supplements (vitamin D and health, Harvard School of Public Health).


Vitamin D is derived from exposure to the Sun. It is present on the skin in an inactive form. Overexposure to the Sun's ultraviolet rays undergo hydroxylations into an active form called Calcitriol or 1, 25 - Dihydroxycholecalciferol. People living in the tropics are better exposed to the light of the Sun, so adequate amounts of the vitamin are formed. Those who live far from the Ecuador have less sunlight and inadequate amounts. Sunscreens, smog, or cold climates also increase the risk of deficiency. Changes in lifestyle, less work to outdoor, complete clothing and protection from the rays of the Sun to avoid the risk of skin cancer have contributed substantially to the deficiency of vitamin D. Top 5 foods that contain vitamin D-


1. Fish: Different types of fish contain high amounts of vitamin D. herring, mackerel, tuna, salmon and sardines are rich with herring provides higher amounts. Cut raw, uncooked and fatty fish are better that cuts cooked and lean.


2. Cod liver oil: supply of more than one 1000 I.U. of vitamin D in a tablespoon of oil, cod liver oil has been the most popular choice for ages.


3 Vines of food: with much research that suggests the importance of vitamin D and its supply limited due to exposure to the Sun less or no, additional amounts have been added to different foods. Dairy products and breakfast cereals are fortified with this essential vitamin. Soy, such as tofu and soy milk products are also fortified. Before buying check labels for the correct nutritional information.


4. Eggs: Eggs are a good source of supply of about 9% of the vitamin g.


5. Fungi: Fungi are another good source of vitamin D with approximately 7 g.


Oysters, whole milk, salami, cheese and caviar are other foods that provide good amounts of vitamin D, but are fat foods with high cholesterol content.
Some resort to vitamin D supplementation to correct very low levels. It is always advisable to follow the recommendations of doctors before starting or stopping any form of supplementation.




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