To help keep you looking, working, and feeling good, the skin requires essential vitamins. You can easily eat your way to get healthy, glowing, and radiant skin. What you need is to ensure that you are eating a balanced diet enriched with vitamins.
Our skin is the largest organ of our body and gets affected from both inside and outside. It is essential to eat fruits and vegetables that are enriched with high-yielding vitamins and antioxidants.
You can reduce signs of premature aging, wrinkles, and sagging if you take a balanced diet and use vitamin-laced products. Pen down these magical vitamins that can keep you closer to your healthy, youthful-looking skin.
1. Vitamin A
There are mainly two types of vitamin A, i.e., carotenoids and retinoids. Both these types are converted to retinol in our liver. Vitamin A or retinol helps neutralize free radicals responsible for breaking down collagen in our skin, leading to aging, fine lines, and sagging.
In this process, dead skin cells are shed and replaced by healthy new skin cells. Vitamin A plays an essential role in enhancing the growth of new skin cells, thereby speeding up skin cell turnover. It is a potent antioxidant that assists in escalating skin cell turnover.
Vitamin A is a magical ingredient that can boost skin repair to yield an elegantly radiating complexion. Women are generally recommended to take up to 700 mcg or micrograms of vitamin A per day, while men are recommended to have 900 mcg per day.
Topical application of vitamin A involves retinol, a derivative of vitamin A. Skincare products containing retinol enhance the production of new cells, thereby treating acne. You can treat acne breakouts naturally with rosehip oil for acne. This may also assist in slowing down aging.
Foods rich in Vitamin A include:
- Red peppers
- Eggs
- Liver
- Cheese
- Broccoli
- Codfish
- Yellow and orange vegetables ( sweet potato, carrots, squash)
2. Vitamin B
There are at least eight types of ‘vitamin B’ that ensure you are healthy and glowing at all times in their respective ways. Your skin’s appearance can be significantly affected with the assistance of vitamins B7, B3, and B12.
Vitamin B12 is known to be highly productive in curing and preventing anemia. Skin hydration and nourishment can be maintained easily via the assistance of vitamin B3 or niacin.
Eczema is a skin condition that may result if your body is deficient in vitamin B7, also known as Biotin. Adult women require 14 mg or milligrams of niacin per day, whereas men are recommended to take 16 mg of vitamin B3 per day.
30 mcg of vitamin B7 consumption is recommended per day, and men and women both prefer to take 2.4 mcg of vitamin B12 per day. Interestingly, vitamin B3 is quite efficient as it is known to reduce inflammation and hydrate your skin when applied topically. Folate or vitamin B9 is quite effective in improving and enhancing the elasticity, texture, and firmness of your skin.
Sources of vitamins B3 and B12 involve:
- Fish
- Meat
- Grains
- Legumes
- Poultry
- Nuts
3. Vitamin E
Vitamin E is an antioxidant that has been uniquely positioned to maintain the elasticity and integrity of your flawless complexion. This vitamin can effectively prevent the breakdown of collagen in the skin to keep wrinkles and fine lines at bay.
You can actively protect, hydrate, and nourish your skin by eating foods containing vitamin E or products that can be applied topically. This incredible vitamin is also known to absorb UVB light that can otherwise damage our skin severely, resulting in burns and premature aging.
Vitamin E is also responsible for keeping the skin moisturized and hydrated indirectly. It plays a significant role in relieving people who are suffering from atopic dermatitis. Dieticians recommend consuming 15 mg of vitamin E in a day.
Food sources for Vitamin E:
Green vegetables ( spinach, broccoli, collard greens)
- Pumpkin
- Sunflower seeds
- Nuts like peanut and almond
- Vegetable oils
4. Vitamin C
Vitamin C is an antioxidant known to boost skin collagen production that enhances skin elasticity and keeps fine lines and wrinkles at bay. It also protects our skin cells from being damaged by free radicals that are caused due to UV exposure.
Vitamin C can inhibit the production of melanin in the skin, thereby reducing hyperpigmentation and dark spots. It elevates complexion and enhances the radiance of the skin.
It is highly beneficial for boosting healthy cell turnover and regeneration of cells to repair collagen and skin damage that has been caused by sun exposure. Maximize the efficiency of vitamin C by combining it with other antioxidants.
Adult women require 75 mg of the vitamin every day. In contrast, men require 90 mg of vitamin C. Various published studies show that vitamin C is an essential vitamin required to be applied topically. It is super helpful in protecting our skin from sun exposure and heals damage.
Serums containing vitamin C are effective in stimulating the production of collagen and reducing dark spots. You should look for L-ascorbic acid in products as it is the liquid form of Vitamin C.
Food Sources of vitamin C:
- Citrus fruits
- Strawberries
- Broccoli
- Tomatoes
- Kiwifruit
- Red and green peppers
Healthy Skin Reflects Overall Wellness!
You can prefer to choose vitamins for their protecting and nourishing qualities that will benefit you, in the long run, to yield soft, supple, and healthy-looking youthful skin.
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