As we all know that good skincare starts with proper nutrition. Our skin is very sensitive and is constantly exposed to harmful UV rays from the sun and high concentrations of pollutants in the air, which can cause early aging and ever-lasting damage. So sun protection along with the right nutrition from food is the No.1 tip for maintaining healthy and youthful skin and delaying the signs of aging. (If needed, can be taken through Dietary Supplements also).
Greens are the best sources of skin-loving nutrients and if we are in habit of eating plenty of greens, chances are that our skin is already well-nourished. But we should know which vitamin provides what benefits, so that we can add more of them to our diet, for healthy and youthful skin. We can also look for these vitamins in skin care products for additional support. Some vitamins that work wonders on the skin are -
1. Vitamin A
This vitamin also functions as an antioxidant and can be found abundantly in foods like carrots, sweet potatoes, spinach, and mangoes. A type of vitamin A (retinoid) can be found in beef, eggs, and dairy products. This vitamin is essential for skin health, and creams containing derivatives of vitamin A are efficient in treating wrinkles.
2. Vitamin C
Vitamin C is vital for our overall health but also proves essential for healthy skin. We’ll get plenty of vitamin C if we eat citrus fruits, bell peppers, broccoli, strawberries, tomatoes, Brussels sprouts, and other greens. Vitamin C is important for your skin as it helps create collagen, which is a type of connective tissue that keeps our skin firm. Vitamin C is also a very good antioxidant, protecting the skin from free radical damage.
3. Vitamin E
Another antioxidant Vitamin E is the best vitamin for the skin. But other than that, this fat-soluble vitamin protects the skin from free radical damage and studies even show that it may be the perfect solution for those wondering how to get rid of acne. We can find this vitamin in many foods rich in good oils such as nuts, seeds, vegetable oils, and green leafy vegetables like broccoli & spinach.
4. Vitamin D
Vitamin D also known as the “sunshine vitamin.” is not much available for people living in the Northern region. This is because our skin can synthesize vitamin D from sunlight. If we want to ensure that we are getting enough vitamin D, we can take vitamin D supplements or can look for fortified products. Most milk is fortified with vitamin D, as are breakfast cereals. Natural sources of vitamin D are mushrooms, fish, and eggs. Many researches show that vitamin D deficiency is strongly linked to acne most likely because this vitamin plays a big role in fighting infections.
5. Vitamin K
Vitamin K is essential for healing wounds and bruises. This is because, without enough vitamin K, your blood will not be able to coagulate. When it comes to the skin benefits of vitamin K, it is a vitamin that can tackle any problem causing your skin to look dark due to circulatory problems such as dark circles and spider veins but also stretch marks and scars. To reduce the appearance of these imperfections, eat plenty of cabbage, liver, kale, and milk.
6. Vitamin B3
Vitamin B3 also known as niacin, can be found in many foods. This vitamin is essential for healthy skin, but also for your brain, nervous system, and blood cells. We often found a derivative of this vitamin called niacinamide in many beauty products, and this is because research shows that this vitamin can significantly reduce the appearance of aged skin and it is often added in skin brighteners. What you can expect from taking such products are a mild exfoliating effect and reduced redness.
7. Vitamin B5
Another vitamin from the B vitamins is vitamin B5, also known as pantothenic acid and panthenol. Skincare formulations containing this vitamin provide some of the best skin hydration. Studies shows that it prevents skin water loss and improves skin barrier functioning. So, a beauty product with vitamin B5 at the top of the ingredients is very good. We can also get plenty of this vitamin from whole grains, avocados, and chicken.
8. Choline
Choline is a vitamin found in foods like eggs, peanuts, and milk but the body can also make this vitamin on its own. The vitamin is most important for the synthesis of neurotransmitters and normal brain functioning in general. But it is also found that this vitamin plays a crucial role in skin cell membranes. Although our body makes most of the choline it needs, getting this vitamin from food sources is also necessary.
9. Vitamin B9
Vitamin B9 is also known as Folic acid. We are probably familiar with the importance of taking enough folic acid during pregnancy for a baby’s development. This is because folic acid is vital for the creation of new cells. But folic acid also plays an important role in skin health and appearance. Studies also found that topical application of a mixture containing folic acid and a type of amino acid called creatine improved the firmness of the skin by boosting collagen synthesis.
The conclusion is that if we want our skin to be Healthy and Youthful, we have to pay attention to our nutrient intake as much as we do to our external skincare. Vitamin deficiencies often manifest on the skin, so it goes to show that vitamins play a vital role in skin health. Eating plenty of fruits and vegetables will keep our vitamin levels optimal and our skin glowing.
Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com