
Skin is the largest body organ and plays many important roles in regulating body temperature and protecting the body from biological, chemical and physical threats. Hence, taking care of skin should be an essential element of your routine.
Vitamins are vital to boost your skin health. They act as antioxidants, protect skin from ultraviolent (UV) impacts, help in wound healing, and maintain skin hydration.
Moreover, vitamins contribute to reducing dark spots, wrinkles, redness, and excessive dryness, making your skin look more healthy and youthful.
Essential vitamins are found in skin care products, as well as supplements. But they can also be found in some foods. The following vitamins are essential for your skin health, to have a young and glowing look.
Vitamin D
It is a fat-soluble vitamin. Vitamin D helps the body in creating and repairing cells. It also plays a role in preventing premature ageing.
Additionally, vitamin D has anti-inflammatory characteristics which can help in treating conditions such as psoriasis.
Vitamin D can be found in high-fat fish such as salmon and tuna, fortified foods including milk, breakfast cereals and orange juice. You can also increase your intake of vitamin D by getting 10 minutes of sun exposure every day.
Vitamin C
Vitamin C has antioxidant properties and helps in boosting collagen production. For that reason, it is a key ingredient in many anti-aging skincare products.
Vitamin C also helps in repairing damaged skin and reducing the appearance of wrinkles and hyperpigmentation. Furthermore, it enhances the effectiveness of sunscreens in protection from the sun’s harmful UV rays.
You can find vitamin C in citrus fruits, such as oranges, grapefruits and berries, in addition to sweet peppers, tomatoes, broccoli and spinach.
Vitamin E
It is an antioxidant that protects the skin from the harmful effects of UV rays, preventing dark spots and wrinkles. Vitamin E helps in reducing skin dryness and treating skin inflammation.
You can increase your intake on vitamin E by eating wheat germ, seeds, nuts and peanuts, whole grains and fortified breakfast cereals.
Vitamin K
This vitamin plays an important role in blood clotting and wound healing. It can contribute to reducing stretch marks, spider veins, scars, dark spots and circles under your eyes.
Vitamin K can be found in foods including Brussels sprouts, broccoli and green leafy vegetables such as spinach, lettuce and cabbage.
Vitamin A
Vitamin A, also known as retinol, enhances collagen production and promotes skin cell renewal. Moreover, it protects the skin against sun damage.
It is found in colored vegetables like carrots, sweet potatoes, pumpkin, papaya, and leafy greens such as Brussels sprouts, spinach, and broccoli.
Vitamin B
Vitamin B has 8 different varieties; each has many benefits for skin health. Vitamin B1 (Thiamin) improves blood circulation, and has antioxidant and anti-inflammatory properties. It can be found in whole-grain and quinoa, sunflower seeds, nuts, and enriched-grain products such as bread and rice.
Vitamin B2 repairs skin cells and accelerates healing wounds and injuries. You can increase your intake of this vitamin by eating foods like milk, cheese, yoghurt, almonds and mushrooms.
Vitamin B5 has hydrating and moisturizing effects, as well as anti-aging properties. It soothes the skin and improves its texture. You can find it in yoghurt, milk, mushrooms, sweet potatoes, avocado, corn and eggs.
Meanwhile, vitamin B7 (Biotin) reduces skin irritation and the impacts of acne, dermatitis, eczema and other skin conditions. It also hydrates the skin and accelerates collagen and elastin production. This vitamin is found in eggs, peanuts, sunflower seeds, mushrooms and salmon.
Vitamin B9 (Folic acid) plays a vital role in skin cell regeneration and helps in the synthesis of collagen. It is found in kidney beans, chickpeas, lentils, Brussels sprouts and spinach.
Finally, vitamin B12 is an overall skin health booster and essential for hair loss prevention. You can increase your intake by eating meat, fish, fortified breakfast cereals and nutritional yeast.