Every woman desire is to look beautiful. Internal health reflects outwardly and if one is healthy inside then one face does glow indeed. It is essential to eat right, exercise and stays fit at all times. Is it not nice to have a glowing, soft, and dewy skin without making use of any makeup? One can have a flawless skin. Any changes that happen to one’s skin occur at the cellular level. It is therefore essential to have proper vitamins in one’s diet in order to keep the skin healthy.
The Best Vitamins for Healthy Skin and How to Incorporate them in One’s Diet or Use Them Topically
One skin does reflect what one’s eating. Nourishing one’s body with foods that are dense in vitamins as well as nutrients is the only way to combat skin conditions and also get an even skin tone. These vitamins do repair cellular damage and also do promote skin regeneration. One need not wonder anymore about which vitamins one needs to include in one’s diet in order to achieve a fantastic skin.
1. Vitamin C: To Amp Up Your Antioxidant Levels
2. Vitamin A: For Preventing Aging and Acne
3. Vitamin E: For Preventing Dryness
4. Vitamin B3: For Treating Sun Damage And Pigmentation
5. Vitamin K: For Stubborn Dark Spots And Scars
Table of Contents
1. Vitamin C: To Amp Up One’s Antioxidant Levels
This vitamin is mainly found in the epidermis (outer layer of the skin) as well as the dermis (inner layer of skin). Vitamin C does play a vital role in maintaining one’skin health.
How Does It Help?
According to a study published in Nutrients, Vitamin C:
• Promotes collagen production in one’s skin (collagen keeps does keep skin elastic).
• Prevents photodamage caused by UV exposure.
• Maintains antioxidant levels in one’s body.
• Prevents aging as well as reduces the appearance of wrinkles.
Vitamin C is transported to one’s skin through the blood. It does keep one’s skin hydrated and also hair healthy.
How to Get More Vitamin C
It is advisable to consume:
• Red pepper
• Guava
• Strawberries
• Broccoli
• Kale
• Papaya
• Peas
• Grapefruit
• Brussel sprouts
• Cauliflower
For Topical Application
In case one wants to use vitamin C topically, the best way to do it is by making use of a cream or moisturizer containing it. This is a necessary ingredient that one can find in serums, night creams, and moisturizers. And if one wants to go the natural way, one can always make a vitamin C scrub by mixing lemon juice with sugar or salt. However, it is better not to use it regularly. One needs to dilute it before applying to one’s skin.
2. Vitamin A: For Preventing Aging and Acne
Vitamin A is highly effective in improving the signs of aging. Vitamin A can be applied topically and ingested with food and other supplements and keeps skin related problems at a distance.
How Does It Help?
Vitamin A:
• Reduces fine lines and wrinkles.
• Boosts collagen production, which increases the elasticity of your skin.
• Improves skin appearance.
• Reduces damage caused by free radicals (2).
• Prevents acne.
People who suffer from low levels of vitamin A or retinol did indeed have severe acne and other skin conditions like as atopic dermatitis.
How to Get More Vitamin A
In case one increases one’s Vitamin A intake, one can consume foods such as:
• Sweet potato
• Butternut squash
• Spinach
• Egg yolks
• Carrots
• Seafood
• Cod liver oil
• Bell peppers
• Whole milk
• Tomatoes
Or you can even have vitamin A supplements that are readily available in pharmacies.
For Topical Application
Retin A, Tretinoin, Retinol, Renova, Retinaldehyde – vitamin A does appear in the form of skin creams. Retinol and the other forms are rather milder and are usually irritation-free. If one is applying retinol and similar types of vitamin A, remember that its efficacy does decreases in sunlight
3. Vitamin E: For Preventing Dryness
Vitamin C is made use of in cosmetic products. It has many dermatological benefits. Vitamin E is a free radical scavenger, which implies it helps in damaging the harmful free radicals and also keeps one’s skin healthy.
How Does It Help?
Vitamin E:
• Minimizes damage caused by the harmful UV rays, such as dark spots.
• Prevents dryness and keeps your skin conditioned.
• Reduces oxidative stress and diminishes signs of aging.
• Keeps one’s skin moisturized.
• Reduces skin inflammation.
One can apply vitamin E topically which helps prevent skin conditions, but its efficacy does decrease after exposure to the sun.
How to Get More Vitamin E?
Vitamin E intake can be had in following foods in one’s diet:
• Almonds
• Spinach
• Kale
• Broccoli
• Hazelnuts
• Avocado
• Papaya
• Parsley
• Olives
• Pine nuts
For Topical Application
Vitamin E capsules can be had in medical stores. One can swallow them whole or squeeze out the liquid (vitamin E oil) and then apply it on one’s face and other areas. Apply vitamin E oil directly on the skin only if one has extremely dry skin or serious skin issues, such as psoriasis and eczema. Otherwise, it is advisable to mix the vitamin E oil (squeeze about 3 capsules) with a tablespoon of olive oil and then massage this mixture on one’s face or the area you want to focus.
4. Vitamin B3: For Treating Sun Damage and Pigmentation
Exposure to the sun rays does provide the daily dose of vitamin D, overexposure can indeed cause significant damage to one’s skin. Pigmentation, fine lines, dark spots – long time exposure to UVA and UVB rays cause all these unwanted side effects.
How Does It Help?
A study found that:
• Vitamin B3 or niacinamide does protect one’s skin from sun damage.
• It reduces hyperpigmentation (which is no doubt caused by sun exposure).
• It also minimizes the aging process of one’s skin by working on fine lines and dark spots.
• It also improves one’s skin texture as well as elasticity.
How to Get More Vitamin B3?
If one has processed foods one is a ta risk of losing out on this vitamin. Mushrooms
• Tuna
• Turkey
• Sunflower seeds
• Chicken breast
• Avocado
• Green peas
• Liver
• Peanuts
• Kidney beans
For Topical Application
You can buy niacinamide powder, mix it with one’s moisturizer or cream, and then apply it on one’s face. Niacinamide is soluble in water. Hence, one’s moisturizer needs to be water-based. Otherwise, the vitamin will not actually mix properly and will be of no use. The best way out is to one’s own moisturizer. Combine aloe vera gel with niacinamide powder.
5. Vitamin K: For Stubborn Dark Spots And Scars
Vitamin K is good for blood clotting. It helps heal wounds and bruises. It also helps in treating several kinds of skin conditions and thus keeps one’s skin healthy.
How Does It Help?
• It does fight wrinkles as well as circles.
• It helps dissolve purple discoloration on one’s skin and dissolved skin pigmentation as well bruises.
How Can One Get Vitamin K?
Vitamin K can be had:
• Cabbage
• Broccoli
• Lettuce
• Romaine
• Turnip greens
• Kale
• Swiss chard
• Parsley
• Cauliflower
• Cereals
Vitamin K is found in various forms. Vitamins K1, K2, and K3 are quite easily found in all sorts of foods (mainly plants) and there are dietary supplements of vitamin K.
For Topical Application
Vitamin K creams are quite easily available in the medical stores. Usually, doctors do prescribe them to those who have undergone surgery in order to reduce stretch marks. These creams are also rather prescribed for treating dark circles, spider veins, and other skin issues.
It is important to keep one’s skin nourished to get that healthy glow on one’s face.