Vitamins helps in improving skin appearance. Essential skin vitamins can be obtained as supplements, but they can also be found in skin care products. Learn more about these critical vitamins and how they can aid in the maintenance of good skin health.
Lack of vitamins frequently lead to the configuration of the dead, blemished, dry or oily skin. In order to have a smooth soft and beautiful healthy skin, an individual require a diversity of skin vitamins like-Vitamin A, Vitamin E, Vitamin C and Vitamin D.
Best Vitamins for Skin
Vitamins are absolutely necessary for maintaining overall health and wellness, and more and more research in recent years has shown that vitamins are also very important for the health of your skin.
1. Vitamin A
Vitamin A is found in three forms: retinol, retinal, and retinoic acid. Vitamin A helps to protect the health and regulate the growth of skin cell. This vitamin is important to vision, reproduction and it prevent breakouts and support the skin's immune system. Chronic vitamin A deficiency may be the reason for rough, dry skin , peeling skin , or itchy skin. Topical application of Vitamin A creams can help get rid of brown spots and help reduce skin pigmentation.
You can increase your vitamin A intake by eating:
1. Tomatoes
2. Broccoli
3. Dried apricots
4. kale
5. Sweet potato
6. Carrots
7. Spinach
8. Egg yolks
2. Vitamin C
Vitamin c is one of the best skin vitamins for better skin. It is also recognized as Ascorbic acid. It is essential for the production of collagen. It also helps to give strong structure for tissue repair and also helps the skin to renovate. This vitamin has a very important role in healing wound in the skin. It also helps in stop scurvy.
Vitamin C can be found in a variety of foods, the most common of which being citrus fruits. You can incorporate these foods into your diet to improve your overall health. Apply vitamin C serum to your face as well.
You can increase your intake by eating:
- 1. Citrus (oranges, kiwi, lemon, grapefruit)
- 2. Bell peppers
- 3. Strawberries
- 4. Tomatoes
- 5. Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- 6. White potatoes
3. Vitamin D
Vitamin D is an antioxidant that plays an essential role in skin protection. This vitamin helps to fight free radical damage, reduce oxidative damage to the skin. The sun is one of the best vitamin D sources for the human body. It is known as the "sunshine vitamin" since it is produced in your skin when exposed to sunlight.
You can increase your intake of vitamin D by doing the following:
1. Just 10–15 minutes of daily sun exposure to get vitamin D throughout the skin.
2. Having morning cereals, orange juice, and yoghurt that are fortified.
3. Taking dietary supplements and consuming foods rich in vitamin D such as salmon, tuna, and cod.
4. Vitamin E
Vitamin E is a naturally occurring component for body. It helps support the immune system, cell function, and skin health. It is the main lipid-soluble antioxidant in the skin. It reduces skin redness, brighten and even skin complexion, clear pores, and delay the signs of aging.. It helps to protect cells from oxidative damage and wrinkles.
You can increase your vitamin E intake by:
1. Eating foods such as sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, and wheat germ oil, etc.
2. Taking a multivitamin with vitamin E on a daily basis. Look for vitamin E supplements that contain alpha-tocopherol, the biologically active form of vitamin E that the body best absorbs.
Also use topical vitamin C products containing L-ascorbic acid (the greatest form of vitamin C for your skin) in combination with vitamin E.
5. Riboflavin (Vitamin B2)
Riboflavin, also known as vitamin B 2 is a key component of coenzymes involved with the growth of cells, energy production, and the breakdown of fats. Riboflavin is necessary to maintain an adequate collagen level in our body.
You can increase your vitamin B 2 intake by eating:
1. Milk
2. Eggs
3. Fortified breakfast cereals
4. Mushrooms
5. Plain yogurt
6. Vitamin B6
Vitamin B6 is part of the vitamin B group of essential nutrients. It is one of the most central molecules in cells of living organisms. This vitamin is essential for skin development and maintenance. Vitamin B6 plays an important role in amino acids metabolism as a coenzyme.
You can increase your vitamin B6 intake by eating:
1. Tuna
2. Salmon
3. Beef liver
4. Poultry
5. organ meats
6. Fortified cereals
7. Potatoes
8. Chickpeas
7. Biotin (Vitamin B7)
Biotin helps to keep the skin's mucous membranes healthy. Biotin and other antioxidants can also aid in detoxification and renewal, resulting in improved immunity and bright skin. This vitamin is necessary for the body because it aids in the breakdown of lipids, carbs, and proteins. Biotin improves the hydration, smoothness, and look of the skin.
Biotin doses of 30 to 100 micrograms (mcg) per day are commonly suggested for adolescents and adults. It is a water-soluble B vitamin that can be found in various foods as well as supplements.
You can increase your biotin intake by eating:
1. Organ meats
2. Eggs
3. Fish
4. Meat
5. Seeds
6. Nuts
7. Mushrooms
8. Sweet potatoes
8. Vitamin B9 (Folate or Folic acid)
Folic acid (folic acid vitamin), otherwise known as vitamin B9 is necessary for healthy cell regeneration. Folic acid helps to boost the production of collagen in skin. Folate is found naturally in many foods, and it is also added to foods and sold as a supplement in the more absorbable form of folic acid.
You can increase your folic acid intake by eating:
1. Broccoli
2. Brussels sprout
3. Leafy green vegetables
4. Chickpeas and kidney bean
5. Yellow passion fruit
6. Breakfast cereals fortified with folic acid
These are the best vitamins for skin. You can get many of these vitamins from your diet or by taking supplements. Look for a supplement that contains the vitamin or mineral you need to heal damaged skin, reduce the appearance of wrinkles, and to get glowing skin naturally.
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