Eating plenty of vegetables and fruits is undeniably very important for overall body health, but why should you consider a vitamin regime just for your skin? Why are antioxidants such as vitamin A, E, C, and beta-carotene a must eat for a radiant skin?
We always knew that healthy skin comes from the inside out. What you choose to put in your body will be manifested, in one way or another, on your skin. Note that processed foods are filled with toxins that leave your skin feeling and looking dull, discolored, and oily (1).
On the other hand, eating foods filled with nutrients leaves your skin softer, rejuvenated, and supple. Vitamins prevent the development of rough patches, excessive dryness, wrinkles, redness, and dark spots on your skin.
Here are some vitamins that have been shown to support skin health:
- To Fight Early Aging (Vitamin C)
Vitamin C is considered an all-around anti-aging agent. It is required in high levels in the inner (dermis) and outer (epidermis) layers of your skin. Vitamin C is well known for its role in collagen production, which helps your skin remain healthy. And thinking of it, it’s also the reason vitamin C is a key ingredient in numerous (if not all) anti-aging skin care products.
In general, vitamin C fights skin wrinkles, reduce photodamage and improve your skin texture (2). Due to the high prevalence of vitamin C in common foods and dietary supplements, it is rare to develop its deficiency. Nevertheless, it’s worth noting that you should take about 1000 mg of vitamin C daily.
Ideally, fill up on cauliflower, bell pepper, leafy greens, and citrus fruits because they are great sources of vitamin C. Besides, our skin care supplements are filled with vitamin C to ensure that you are free from wrinkles and other skin problems.
- To Boost Hydration and Reduce Redness (Vitamin B3)
On most serums, creams, and lotions, vitamin B3 is commonly called Niacinamide (or simply, niacin). It is known to boost the creation of fatty acids and ceramides—two components required in the creation of an effective barrier to protect your skin from harmful environmental and excessive dryness (3). What’s more, vitamin B3 inhibits the transmission of pigments to skin cells—an act that minimizes dark spots on your skin.
Leslie S. Baumann, MD, director of the University of Miami Cosmetic Medicine and Research Institute says, "As that barrier is fortified, your skin’s ability to retain moisture is enhanced and irritants are driven out—making B3 a great ingredient for people with sensitive and/or dry skin.”
To get this vitamin, munch on avocado, sunflower seeds, liver, beef, green peas, mushrooms, peanuts, pork, chicken, turkey, and fish.
- To Safeguard Yourself from Harmful UV Rays (Vitamin E)
Vitamins are known for their ability to protect skin from harmful ultraviolet rays. In particular, Vitamin E has stronger abilities to neutralize free radicals—the reason it’s widely called “the protector.”
Studies have shown that vitamin E reduces the number of these harmful molecules and the effect of solar radiation on the skin (4, 5). Besides, vitamin E is an antioxidant that helps prevent wrinkles, spots, and redness in addition to cautioning your skin from inflammation (6). You can obtain this important antioxidant from sunflower seeds, hazelnuts, almonds, and nuts.
- To Fight Wrinkles (Vitamin A)
Alongside vitamin C, vitamin A is regarded as one of the best age-fighter. It soothes rough skin, gets rid of brown spots, and reduces wrinkles on your skin. Vitamin A derivatives are called retinoids. Retinoids are tried and tested and have been found to be overly effective in skin rejuvenation (7).
Doris Day, MD, clinical assistant professor of dermatology at New York University Langone Medical Center says, “Anyone who wants younger-looking skin and reduces wrinkles should ingest vitamin A.”
Foods high in vitamin A include tropical fruits, bell peppers, cantaloupe, dried apricots, lettuce, winter squashes, dark leafy greens, carrots, and sweet potatoes among others. If you want to turn back the hands of time on your skin, add these foods to your diet.
- To Fight Dark Circles (Vitamin K)
Vitamin K (phytonadione) has been shown to help tighten your skin and reduce sagged bags and circles under your eyes. Also, it thickens fragile capillaries around your eyes to combat sagging (8). Vitamin K has the ability to penetrate your skin and diminish dark spots. Foods rich in vitamin K include cabbage, cauliflower, sprouts, Brussels, broccoli, turnip greens, Swiss chard, spinach, romaine lettuce, parsley, mustard greens, kale, and lettuce. Although in lesser quantities, you can also obtain it from cereals, eggs, liver, fish, and meat.
As seen, vitamins are essential to your body function and health—most importantly in keeping your skin in shape. Vitamin deficiencies, therefore, would mean having dry, rough, itchy skin, and generally a skin with all sorts of problems.
As Dr. Doris Day, MD, dermatologist, say “The beauty of the skin is that you can improve its health from both inside and out."