Proper nutrition lies at the heart of good skin health. This means eating plenty of fruits and vegetables as well as using sun protection. While this is good information, it’s even more beneficial to know what each vitamin can do for your skin.
Not only is this a vitamin, but it’s also an antioxidant that’s essential for your skin health. This is why many anti-wrinkle creams contain it. Unfortunately, you’ll need a prescription for most of them since they can also irritate your skin. As such, you’ll want to get this vitamin mainly from foods like:
- Sweet potatoes
Not only is Vitamin C vital for your overall health, but also for your skin health because it helps create collagen – a type of connective tissue that maintains your skin’s firmness. This is also an antioxidant that protects it from free radical damage. When applied topically it can reverse signs of photoaging including hyperpigmentation. Otherwise you can get it in foods like:
- Citrus fruit
- Bell peppers
- Brussels sprouts
This oil-soluble vitamin protects your skin from free radical damage and helps clear it of acne. Additionally, it helps keep your vitamin A stores up. To get vitamin E from the foods you eat, make sure you have plenty of:
- Vegetable oils
If you live in a northern climate and don’t spend much time in the sun, you probably don’t get enough vitamin D. Known as the “sunshine vitamin,” it plays a major role in fightin infections, which is also why it helps keep our skin clear of acne. Besides eating foods that are fortified with vitamin D (e.g. milk) or taking supplements, you should also eat plenty of mushrooms, fish, and eggs.
When you don’t have enough vitamin K, your blood doesn’t properly coagulate so wounds and bruises don’t heal quickly. This vitamin also helps with dark looking skin and circulatory problems including dark circles, spider veins, stretch marks, and scars. You can reduce the appearance of these imperfections by eating lots of cabbage, liver, kale, and milk.
This vitamin, which is also known as Niacin, is important for skin health, your brain, nervous system, and blood cells. Another derivative, known as niacinamide, is found in many beauty products. This is because research shows it can significantly reduce signs of aging and redness while making your skin look brighter through its mild exfoliating effects. Of course, you can also get plenty of this vitamin in the plant and animal foods you eat.
This is yet another vitamin in the B family. Sometimes referred to as pantothenic acid or panthenol, this vitamin will provide your skin with great hydration because it can prevent water loss and improve your skin’s barrier. As such, any beauty product with this ingredient listed near the top is one you’ll want to use. Otherwise, make sure you eat plenty of whole grains, avocado, and chicken so you can get plenty of this great vitamin in your diet.
This is one vitamin your body can make on its own. It’s important for your brain’s functioning and for the synthesis of neurotransmitters. However, research shows it also plays an important role in skin health for cell membranes. As such, getting additional choline from foods like eggs, peanuts, and milk is a good thing as it will only help your skin even more.
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