Nutrition and perfect skin are interconnected! On this note, the nutrients that play a very integral part in your skin shape, tone, and complexion are vitamins; the reason why most topical skin creams and lotions contain enormous amounts of vitamins. However, it is extremely important that you receive these nutrients through your daily diet because we believe treatment from the inside out is one of the best approaches to maintaining a flawless, seamless skin!
We recommend these five essential vitamins for a beautiful skin:
Vitamin C helps a lot in the production of collagen and other elements required to make your skin supple (1). This nutrient is what dermatologists refer to as an effective antioxidant; meaning that it can help you fight signs of aging such as skin wrinkle, reduce photo-damage, and improve your skin texture (2). You can obtain Vitamin C from vegetables such as cucumber, Brussel sprouts, tomatoes, cauliflower, and broccoli. Most fruits are also filled with this nutrient, so feel free to fill in your grocery cart with a variety.
Vitamin E is perchance the most prominent vitamin crucial for an impeccable skin. This is so because, just like vitamin C, it is an effective antioxidant that helps in fighting free radicals in your body (3)— damaging byproducts of pollution, smoke, and sunlight. Free radicals guzzle up elastin and collagen that are responsible for supporting skin structure, causing signs of aging such as wrinkles (4). For this reason, vitamin E passes as the perfect anti-aging agent responsible for restoring and maintaining a youthful appearance (5). You can obtain vitamin E from foods such as wheat germ, leafy greens, sunflower seeds, olives, almonds, and peanuts.
The most important B vitamin when it comes to matters of the skin is biotin. This is a nutrient that forms the basis of your nail, skin, and hair cells (6). If your body does not have an adequate supply of this nutrient, you will suffer a condition known as dermatitis (7) (an irritating, scaly skin reaction) or in extreme cases hair loss! Even a mild paucity of biotin can cause evident symptoms. To avoid this, obtain biotin from foods such as rice, eggs, oatmeal, and bananas to supplement what your body already makes. Yes! That’s right; your body also makes some!
According to the Journal of the American Academy of Dermatology in 2002, vitamin K is as essential as vitamins A, C, and E in fighting aging signs such as skin wrinkles. And even though it is most effective while applied topically, it also gives you substantial effects when ingested. This nutrient is important in treating unsightly skin itchiness, scars, stretch marks, and dark circles beneath the eyes (8). You can obtain this nutrient from leafy veggies such as spinach, green leaf lettuce, collards, romaine lettuce, mustard greens, kale, Swiss chard, and turnip greens. You can also acquire it from other vegetables such as cauliflower, Brussel sprout, and broccoli.
Last, but certainly not least—vitamin A. This nutrient is responsible for moist skin (9), so if you have been feeling dry and scaly, there is a possibility that you have vitamin A deficiency! Are you suffering from persistent acne? Then vitamin A is a go-to nutrient for you (10). Since the 1980s, this nutrient has been used as an effective treatment for psoriasis and severe acne, showing how essential this vitamin is for your skin. Vitamin A impacts the psychology of your skin by inhibiting sebaceous gland activity, moderating dermal growth factors, indorsing epidermal differentiation, and quashing androgen formation (11)—all of which are responsible for restoring and maintaining your skin. Acquire this essential nutrient from milk, carrots, liver, eggs, leafy greens, pumpkins, and many others.