Vitamins are important in making sure our body works properly. Similarly, it's important to keep our skin performing at its best by providing it with much-needed vitamins. If you want healthy glowing skin, then you have to make an effort in ensuring you’re getting the right kinds of vitamins.
Here are some of the best vitamins for healthy glowing skin.
Vitamin A is a powerhouse when it comes to anti-aging benefits. It helps form new cells to keep your skin firm and tone.
There are two forms of vitamin A: retinoids and carotenoids.
Retinoids can be found in animal products such as eggs, milk, and shrimp.
Carotenoids are found in plant products such as tomatoes, carrots, leafy green vegetables, and fruits such as mangoes, apricots, and plums.
Has anti-aging properties
Healthy skin cell production
Protects skin from UV damage
Helps reduce fine lines and wrinkles
Vitamin B3, also known as niacin, is a water-soluble vitamin, which means it is not stored in the body. It protects skin cells from damage caused by sun exposure. It’s a vitamin for skin that fortifies the skin’s barrier to protect our body from environmental damage, dirt, and pollution.
Prevent water loss and retain skin's moisture content
Improves the surface structure
Helps smooth out skin's texture
Reduce the appearance of wrinkles
Also known as pantothenic acid, Vitamin B5 is great at keeping your skin soft, smooth and healthy. It deeply hydrates your skin by absorbing moisture and contributes to your skin's healing process.
When asked what vitamins are good for skin, then look no further than vitamin C. It’s great at providing your skin with the protection it needs to ward off damage caused by UV light exposure. It fights the effects of harmful free-radicals. Applying vitamin C-rich skincare products is also shown to help with protein collagen production.
Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, papaya, cantaloupe, and strawberries.
vegetables such as broccoli, cauliflower, Brussel sprouts, and capsicums
Helps heal wounds fast
Prevents dry skin
Reduce acne and acne-caused inflammation
In its active form calcitriol, vitamin D helps cells grow and repair themselves. It also optimizes the skin's immune system. It has antimicrobial properties that help fight acne and infection. It helps relieve inflammation caused by acne. While most of our vitamin D needs are met by basking in the sun for a few minutes, there are also other sources where this vitamin for skin can be taken.
Vitamin D-fortified soymilk
Vitamin D-fortified orange juice
Helps in cell growth and repair
Increases skin's immune system
Fights premature skin aging
Help treat skin conditions
Protects skin against radiation
Helps fight acne and acne-related inflammation
Vitamin E is a fat-soluble nutrient that has antioxidant properties. It helps protect cells from damage caused by free-radicals that you can get when exposed to pollutants and the sun's UV light.
It's easily absorbed by the skin. When applied directly to the skin, the sebaceous glands work to store it in great amounts, that's why many skincare products and makeup brands contain vitamin E.
It's the perfect vitamin for skin that’s great as a moisturizer for dry patchy areas of the skin.
Helps treat acne
Great source of antioxidant
Vitamin K is a not-so-popular nutrient when it comes to skin health. But still, there are many things you can get from getting vitamin K either on your diet or on your skincare routine.
Vitamin K helps with blood clotting and improves your skin and blood vessels' elasticity. Because of this, there are lesser chances of getting gawking stretch marks and makes your skin calmer so it doesn't look too irritated.
Fresh, leafy greens including kale, spinach, parsley, cabbage, and romaine,
"Fat" is not something many like to hear when it comes to health, but omega fatty acids play an important role in keeping your skin looking nice and healthy.
They are essential building blocks for your skin. Without it, your skin won't look as young and your complexion won't look as great.
There are many forms of omega fatty acids, but we'll only discuss the two most important ones.
Omega-3 fatty acids are most widely known for heart health than reaping skin benefits. Still, it's a perfect powerhouse of a nutrient that provides your skin with many advantages. As a powerful anti-inflammatory, Omega-3 helps protect you from sun damage. It also protects skin from free-radicals caused by dirt, sun, and pollution. Another thing is that this can also boost your skin's barrier by increasing your fat content.
Increase collagen production
Keeps skin hydrated
Improves skin's texture
Protects against free-radicals and UV light
Omega-6 fatty acids are important for the body as a source of energy. In small quantities, it helps retain water and energy on the skin to keep it plump and smooth.
Plant oils, linoleic acid, and passion fruit oil
Helps prevent dermatitis
Keeps water and energy on the skin
Zinc is a trace mineral found in your cells. It helps to minimize damage caused when you're exposed to pollution and UV rays from the sun and helps to keep your skin looking young and healthy, which makes this a great vitamin for the skin.
Legumes like chickpeas, lentils, and beans
Squash, pumpkin and sesame seeds
Nuts such as pine nuts, peanuts, cashews and almonds
Whole grains like wheat, quinoa, rice, and oats
Green beans and kale
Minimizes formation of free-radical
Helps repair skin
Minimizes acne inflammation
Helps regulate oil production
Great as a sunscreen