Good skincare starts with proper nutrition. It’s true that sun protection is the number-one anti-aging strategy, but your skin also needs nutrients to stay healthy and youthful. The best sources of a great number of skin-loving nutrients are fruits and vegetables. If you’re already eating plenty of your greens, chances are your skin is already well-nourished. But knowing which vitamin provides what benefits will help you understand what you should focus on more as far as your skin is concerned and maybe even look for these vitamins in skin care products for additional support. To get you started, here are 9 best vitamins you could be giving your skin.
1. Vitamin A
This vitamin that also functions as an antioxidant can be found abundantly in foods like sweet potatoes, carrots, spinach, and mangoes. A type of A vitamin called retinoid can be found in beef, eggs, and dairy. This vitamin is essential for skin health, and creams containing derivatives of vitamin A are efficient in treating wrinkles. However, most need to be obtained via prescription because they do cause skin irritation in some people. Other than that, eating plenty of foods rich in this vitamin will protect your vision and protect you from lung cancer.
2. Vitamin C
Vitamin C is vital for your overall health but the health of your skin as well. You’ll get plenty of vitamin C if you eat citrus fruit, bell peppers, broccoli, strawberries, tomatoes, brussels sprouts, and many other greens. The reason why vitamin C is important for your skin is that it helps create collagen, a type of connective tissue that keeps our skin firm. Vitamin C is also a well-known antioxidant, protecting the skin from free radical damage. An article published in Indian Dermatology Online Journal states that, when applied topically, vitamin C can reverse the signs of photoaging like hyperpigmentation.
3. Vitamin E
Another antioxidant among the vitamins, vitamin E, can make your skin beautiful like no other. Taking plenty of vitamin E will also keep your vitamin A stores up according to Harvard Health Publications. But other than that, this oil-soluble vitamin protects the skin from free radical damage and studies even show that it may be the perfect solution for those wondering how to get rid of acne. You’ll find this vitamin in many foods rich in good oils such as nuts, seeds, vegetable oils, and plenty of fruits and vegetables.
4. Vitamin D
Most people who live in Northern climates and who don’t spend much time in the sun are not getting enough vitamin D also known as the “sunshine vitamin.” This is because our skin can synthesize vitamin D from sunlight. If you want to ensure you are getting enough vitamin D, you can take vitamin D supplements or look for fortified products. Most milk is fortified with vitamin D as are breakfast cereals. Natural sources of vitamin D are mushrooms, fish, and eggs. Research shows that vitamin D deficiency is strongly linked to acne most likely because this vitamin plays a big role in fighting infections.
5. Vitamin K
Vitamin K is essential for healing wounds and bruises. This is because, without enough vitamin K, your blood wouldn’t be able to coagulate. When it comes to the skin benefits of vitamin K, it’s a vitamin that can tackle any problem causing your skin to look dark due to circulatory problems such as dark circles and spider veins but also stretch marks and scars. To reduce the appearance of these imperfections, eat plenty of cabbage, liver, kale, and milk.
6. Vitamin B3
Vitamin B3 is also known as niacin, and it can be found in many foods, both animal, and plant. This vitamin is essential for healthy skin, but also for your brain, nervous system, and blood cells. You’ll often found a derivative of this vitamin called niacinamide in many beauty products, and this is because research shows that this vitamin can significantly reduce the appearance of aged skin and it is often added to top skin brighteners. What you can expect from taking such products are a mild exfoliating effect and reduced redness.
7. Vitamin B5
Another vitamin from the B family of vitamins, vitamin B5, is also known as pantothenic acid and panthenol. Skincare formulations containing this vitamin provide some of the best skin hydration out there. Studies on this vitamin show that it prevents skin water loss and improves skin barrier functioning. So, if you find a beauty product with vitamin B5 at the top of the ingredients, know that it’s a good bargain. You can also get plenty of this vitamin from whole grains, avocado, and chicken.
Choline is a vitamin found in foods like eggs, peanuts, and milk but the body can make this vitamin on its own. The vitamin is most important for the synthesis of neurotransmitters and normal brain functioning in general. But a study published in FASEB Journal also found that this vitamin plays a crucial role in skin cell membranes. Although your body will make most of the choline, it needs, getting this vitamin from food sources can only be a good thing.
9. Folic acid
You are probably familiar with the importance of taking enough folic acid during pregnancy for a baby’s development. This is because folic acid is vital for the creation of new cells. But folic acid also plays an important role in skin health and appearance. A study published in the Journal of Cosmetic Dermatology found that topical application of a mixture containing folic acid and a type of amino acid called creatine improved the firmness of skin by boosting collagen synthesis.
Healthy and beautiful skin is achieved when you pay as much attention to your nutrient intake as much as you do to skincare. Vitamin deficiencies often manifest on the skin, so it goes to show that vitamins play a vital role in skin health. Eating plenty of fruits and vegetables will keep your vitamin levels optimal and your skin glowing as a result.
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