Vitamins play a key role in shaping the overall body’s health & this includes the skin. We are made up of both, spirit & matter. It is understood that our skin, more than just being the outer layer, is full of activity & life. Similar to any other part of the body, it is an organ and needs to be kept nourished & healthy. As we all know there are thirteen types of vitamins, each having its own slew of benefits. While some rejuvenate the skin, some fight against infections, some provide nourishment to the skin & others keep the nerves healthy. In this post, we will delve deeper into the vitamins that make your skin glowy & considered to be game-changers for the skin.
Vitamin C is naturally found in the topmost layer of our skin. It is also found in the inner layers of skin. Let it be beauty products or our healthy home-made face masks, vitamin C is the key ingredient used to treat dark spots, acne, fine lines, and hyperpigmentation. It enhances the production of protein fiber (collagen) in the skin. Collagen is responsible to give strength and keep the skin firm. Break down of this protein naturally happens during aging & also due to years of sun exposure. Orally consumed vitamin C can reduce cell damage & speeds up the body’s healing process rapidly. Topically applied Vitamin C lightens pigmentation spots, reduces the appearance of fine lines & accelerates tan removal. Foods that contain vitamin C include oranges, lemons, cantaloupe, kiwi, broccoli, sprouts, capsicum, papaya & strawberries. Vitamin C is considered to be the best ingredient for naturally glowing skin & it is also recommended by almost all dietitians & skin specialists around the world.
Vitamin E is by far the best antioxidant that helps reduce sun damage by absorbing the ultraviolet rays (UV rays) when applied topically. Being an antioxidant it serves a number of purposes to maintain healthy skin. Vitamin E not only safeguards the skin from being irritated but keeps the skin moisturized as well. The top potential benefits of vitamin E include wound healing, acts as a natural skin moisturizer, reduces the risk of skin cancer, reduces skin itching, fights against eczema, psoriasis, sunburn prevention, etc. Food that contains vitamin E includes almonds, sunflower seeds, peanuts, dark greens, pumpkin, red bell pepper, avocado, wheat germ oil, safflower oil, mango & asparagus.
Vitamin D is often called the sunshine vitamin & our body produces this compound when sun rays penetrate through the skin. Ten minutes of sun exposure early in the morning is sufficient for our body to produce the required amount of Vitamin D for a day. Vitamin D plays an important role in skin rejuvenation & protection. It helps to destroy free radicals and help us stay away from premature aging. Vitamin D contributes to skin’s metabolism, cell growth & skin repair. Also, it enhances the skin’s immunity & creates healthy cells in the body. Food that contains Vitamin D includes mushrooms, egg yolks, red meat, liver, fatty fishes like sardines, salmon, certain dairy products, soy products, fortified cereals & other organic supplements.
Vitamin A is a form of retinoid that is mostly added in oral and topical medications and skincare. The anti-inflammatory and antioxidant benefits present in the retinoid helps clear acne on the skin. It is also added in various serums, moisturizers, and sunscreens because on top of clearing acne it contains a host of other benefits such as anti-aging along with protecting the skin from sun exposure damage and sunburns. Foods that are abundant in vitamin A are orange & yellow veggies, fruits, cod liver oil, eggs, cereals, green vegetables, and fortified skimmed milk.
Vitamin K helps with accelerating the body’s healing speed. It is quite important in aiding with wound healing and bruises but it also helps with a slew of other skincare benefits such as fading scars, stretch marks, dark spots, and dark circles. There are a variety of foods that are rich in vitamin K such as sprouts, broccoli, fish, eggs, cauliflower, cabbage, green vegetables like kale, spinach, lettuce, and romaine.
Vitamin B3 (niacin) is the magic ingredient that has taken over the skincare world. You might have heard of it in the name Niacinamide. It truly is a magic ingredient with its slew of benefits. You could use it topically or consume it through foods or supplements to maintain skin health. Vitamin B3 AKA Niacinamide helps with keeping the skin moisture levels intact and protects the skin barrier. It also helps with improving skin texture by smoothing it while reducing signs of aging. It is anti-inflammatory so it helps soothe the skin while reducing acne and acne marks. Niacinamide also helps with free radical damage and reduces dark circles under the eyes. Foods that are rich in vitamin B3 or niacinamide are yeast, milk, nuts, seeds, legumes, green leafy vegetables, poultry, fishes like tuna & salmon, and meat.
So, these are some of the important vitamins that will help with making your skin glowy. They are all available in most whole foods or as supplements. In order to get healthy skin and protect it from premature aging, it is crucial to include these vitamins for better skin.