Your food changes the appearance of your skin, and adding specific vitamins to your diet can have a significant impact on the way your skin looks and feels.
Many vitamins can be used topically to the skin in the form of creams and serums, but taking vitamins orally, whether through your food or as supplements, allows them to work their magic all over your body rather than just on your face.
Here are the vitamins you should include in your diet for beautiful and glowing skin.
Due to our bodies’ ability to synthesize vitamin D via sun exposure, it’s commonly referred to as the sunshine vitamin. Sun exposure, on the other hand, has a number of negative effects on your skin, including premature ageing, sunspots, and an increased risk of skin cancer – so what is the best way to obtain adequate vitamin D?
Vitamin D is a fat-soluble hormone found in fatty fish and dairy that is beneficial for acne and red, irritated skin due to its antibacterial and anti-inflammatory characteristics. Vitamin D deficiency is one of the most frequent nutritional deficits worldwide, despite its numerous health and skin benefits.
What is it about vitamin D that makes it so unique? Vitamin D has been demonstrated to preserve skin from ageing, with patients with high levels having DNA that is five years younger than those with lower levels. Acne sufferers are also more prone to have low vitamin D levels, which can be remedied by taking vitamin D supplements.
Where to find it: Salmon, tuna, orange juice, milk, and mushrooms.
You probably already get enough vitamin C in your diet, but given how beneficial it is to your skin, there’s a strong case to be made for adding extra, whether through pills or specific foods.
Vitamin C has a long list of skin advantages, including brightening and lowering redness, minimizing the look of under-eye bags, and reducing hyperpigmentation, among others.
Vitamin C may also help to increase collagen formation, which is beneficial for anti-aging. Collagen helps to decrease the appearance of sagging or loose skin, as well as fine lines and wrinkles.
Vitamin C can assist with more than just vibrant skin: it can also aid with stress reduction, cold and flu prevention, and even stroke prevention.
Where to find it: Tomatoes, spinach, broccoli, and peppers.
Vitamin A aids in the development of new skin cells. Vitamin A includes retinoids, which are compounds that battle hyperpigmentation and other symptoms of sun damage, stimulate wound healing and cell turnover, and increase collagen formation. In addition, studies have shown that people with higher vitamin A levels in their skin appear younger than those with lower levels.
Vitamin A also works as an exfoliator, removing dry skin and enhancing the overall complexion of your skin. It’s also an excellent ally in the fight against acne, as it aids in the normalization of oil production and the prevention of clogged pores. It’s so beneficial, in fact, that prescription-strength vitamin A has been approved by the FDA as an acne therapy.
Where to find it: Sweet potatoes, red bell peppers, eggs, salmon, and yogurt.
Vitamin E is an anti-inflammatory and antioxidant that can be administered topically, taken as a supplement, or consumed through vitamin E-rich foods.
Vitamin E is good for blood flow and can make your skin feel stronger and healthier because it’s high in antioxidants. Vitamin E is occasionally used to heal acne scars and dry skin because it enhances cell turnover and restoration.
Vitamin E strengthens and protects your skin’s barrier, protecting it from the sun and preserving your skin’s moisture barrier, in addition to all of its other benefits.
Vitamin E may lessen your risk of heart disease, enhance your lung health, and even aid relieve menstrual cramps, in addition to protecting and strengthening your skin.
Where to find it: Hazelnuts, pine nuts, peanuts, avocado, and mango.
The sun is a double-edged sword when it comes to your skin. While sunshine is beneficial to our health and many people enjoy the look of a healthy tan, sun damage is one of the leading causes of premature ageing.
This is where beta-carotene comes into play. Beta-carotene, which may be found in carrots, leafy greens, and cantaloupes, makes your skin less susceptible to sunshine. Of course, this does not negate the need for sunscreen, but beta-carotene can provide some additional protection.
Beta-carotene is a potent antioxidant that does more than simply protect your skin from the sun. Studies have shown that it can also decrease cognitive decline.
Where to find it: Carrots, cantaloupes, squash, pumpkin, and sweet potatoes.
The vitamins you obtain from your food are equally significant, if not more important than, the lotions and serums you use to your face. Not only will your skin glow all over if you eat a vitamin-rich diet, but you’ll also get other health benefits.