Vitamin A or E for the skin: what does each one provide and which is better for each person?

Of all the vitamins, there are two that known for their benefits for the skin: the vitamin A and vitamin E. Which is better? Both can help keep your skin healthy, soft and young and also have specific properties that support different aspects of skin health.

To obtain the necessary supply of these vitamins, it is advisable to pay attention to the diet and incorporate the vegetable food which we will indicate below.

In this video you can see how sometimes it is not necessary to spend a lot of money to take care of your skin.

Benefits of vitamin A for the skin

The Vitamin A is essential for skin health because promotes cell renewal, that is, it causes skin cells to regenerate faster and to be replaced by new, healthy cells. This helps keep the soft, smooth and supple skin.

Also It stimulates collagen productiona protein that helps maintain firm and elastic skinwhich can help reduce the appearance of wrinkles and expression lines.

On the other hand, decreases sebum productionwhich can be beneficial for reduce acne and the black dots.

What foods provide vitamin A

Although the active form of vitamin A (retinol) is found in animal foods (such as liver or butter), vitamin A is available as a precursor (which our liver later converts to the active form) in many green, yellow, or orange plant foods rich in beta-carotene, such as:

Also, on the market there are many foods fortified with vitamin Asuch as cereals and juices.

The recommended daily amount of vitamin A for adults it is 900 micrograms per day for men and 700 micrograms per day for women. To give you an idea, two cups of cooked spinach they cover the recommended daily allowance for an adult man.

Being a fat-soluble vitamin, its absorption is linked to that of fats and It should be eaten with some fatty food (such as olive oil) to synthesize it better. If there is a problem with the metabolism of lipids, even if you take enough vitamin A, it may not be used.

Benefits of vitamin E for the skin

Vitamin E is a natural antioxidant that protects the skin from damage caused by free radicals and other environmental factors, such as Sun exposure and the pollution.

Also helps reduce skin inflammationsomething that is very useful for people with sensitive skin or who have some type of inflammation related to acne or rosacea.

Besides, strengthens the skin barrier and helps prevent moisture loss on the skin. In this way, it makes the skin less prone to dryness and remains hydrated, soft and supple.

On the other hand, the vitamin E stimulates collagen productionwhich makes the skin firmer and more elastic, and can help to smooth the skin and reduce hyperpigmentation of the scars.

What foods provide vitamin E

Vitamin E is present in many vegetarian foodas:

Vegetable oils such as olive, wheat germ, sunflower, corn, soybean and safflower.Nuts such as almonds, walnuts, hazelnuts and peanuts.Seeds sunflower, pumpkin and sesame.green leafy vegetables such as spinach or Swiss chard. avocados.Fruit such as kiwi, papaya, mango and tomato.Cereals such as oats, whole wheat and brown rice.

The recommended daily allowance of vitamin E for adults it is 15 milligrams a day.

Like vitamin A, it is a fat-soluble vitamin, so it is better absorbed if consumed with some fat.