Our skin reflects not only youthfulness but also proper hygiene. Maintaining healthy skin should always be a top priority for all ages. Healthy skin brings forth a myriad of health benefits such as improving the body's first line of defense and diminished wrinkle lines. Two of the most important elements for radiant skin are vitamin D and calcium.
Vitamin D: Significance and Benefits
The skin naturally produces vitamin D, a fat-soluble vitamin, during a chemical reaction with ultraviolet light. Once the liver processes vitamin D, the vitamin then plays an active role in countless functions, from developing healthy eyes to maintaining a strong immune system. More important, however, is its crucial role in maintaining well-balanced skin and the large role it plays in skin cell metabolism and growth. It is often used to treat psoriasis, an autoimmune disease that produces excess skin cells. As a powerful antioxidant, vitamin D prevents premature skin cell aging.
Recommended Dosage of Vitamin D
Sufficient sources of vitamin D are necessary for maintaining healthy skin. MayoClinic.com recommends 200 to 400 IU daily for average adults. Note that dosages will differ based on an individual's blood tests and average sun exposure. The best source for vitamin D occurs naturally through the sun; however, overexposure to ultraviolet light can lead to adverse health effects. In addition, other dietary sources of vitamin D include fish liver oils, eggs and fatty fish species.
Calcium Signifiance and Beneftis
Calcium is another mineral important to include in the daily diet. As a major component in the body's synapse creation and propagation, calcium helps calm and sustain the normal functions of the nervous system. Also, healthy levels of calcium contribute to strong bones and teeth. With regard to the skin, calcium contributes to antioxidant protection from DNA damage, cell renewal and lipid barrier function. Improving the skin's renewal process decreases the presence of dry skin, which acts as a common symptom of calcium deficiency.
Recommended Dosage of Calcium
Typically, experts recommend about 1,000 to 1,500 mg of calcium daily, with varying dosages depending on the individual, according to the Office of Dietary Supplements. Great dietary sources of calcium include milk, cheese and low-fat yogurt. Calcium supplements are also available. However, it is possible to overdose on calcium, which occurs when ingesting more than 2,500 mg daily.
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