Best Vitamins for Glowing Skin
Did you know how the term vitamin was coined? In 1920, a Polish biochemist Casimir Funk derived the word vitamine from the Latin words “vita” (life) and “anime” because at that time they believed vitamins contained amino acids. Soon after they stripped off the -e upon further research on the components of these vitamins.
Moving forward to almost a century later, we’re glued to our device screens be it for professional purposes or entertainment. Too much screen time can damage your skin in a number of ways such as dullness and collagen degeneration. Additionally, an erratic sleep schedule can lead to dull skin and acne breakouts. Vitamins play an important role in bringing nutrition to your health including your skin, the largest organ of your body.
In each one of our lives, we’ve heard doctors or people around us mention different Vitamin names and alphabets, and we bet we’ve all been confused with the benefits and uses of each Vitamin. Read along to learn more about how these Vitamins bring “vita” to your skin. To make your job easier, we have compiled below a list of the 7 best Vitamins for the skin, each having its own benefit for your skin health.
Best Vitamins for your Skin
1) Vitamin C
Vitamin C is one of the best vitamins for glowing skin. The reason being, one of Vitamin C’s essential benefits is its ability to produce collagen. Collagen is a protein fibre naturally present in our skin that helps our skin look youthful and smooth. However, as we age, our collagen production slows down which may lead to sagging. Not only does Vitamin C help in producing collagen but also maintains and protects it from damage. You must add Vitamin C-rich foods in your diet to maintain glowing skin and firmness. Vitamin C also reduces the appearance of fine lines and wrinkles as well as may lighten pigmentation and tan.
Vitamin C Rich Food
Citrus foods such as amla, oranges, and lemon are packed with a very high content of vitamin C so it’s essential you add them to your daily diet for glowing skin. Bid adieu to dull and wrinkly skin with Vitamin C in your meals!
2) Vitamin D
Vitamin D, also known as the “sunshine vitamin” is produced through exposure to sunlight. This is an important vitamin to keep your skin healthy. Suppose the climate or season of where you stay does not allow exposure to the sun, taking Vitamin D through foods or supplements is the best alternative. Due to Vitamin D’s antimicrobial and anti-inflammatory properties, it helps in the prevention of acne, blemishes and reduces skin from premature aging.
Vitamin D Rich Food
Dairy products such as milk and cheese are a great source of Vitamin D. However, if you’re lactose intolerant it’s best to consume a Vitamin D supplement.
3) Vitamin E
Among vitamins for skin health, taking Vitamin E for skin appearance is beneficial. Known for its powerful antioxidant nature, Vitamin E may reduce skin damage from UV rays. Vitamin E is part of the vitamins for skin repair because it not only nourishes the skin but also shields against damage caused by free radicals. This vitamin is commonly known for its beneficial effects on skin health and appearance. For instance, topical application of Vitamin E is known to treat pigmentation on your skin. High in antioxidants, it has a positive effect on the firmness of the skin as studies show it promotes blood circulation.
Vitamin E Rich Food
To get your natural dose of Vitamin E you must consume green vegetables such as spinach and broccoli. Apart from that, nuts and seeds like sunflower seeds and hazelnuts are rich sources of Vitamin E.
4) Vitamin A
Vitamin A consists of two types: retinoids and carotenoids. They are commonly known to be topically used in the skincare industry. If you aren’t aware of them, retinoids are responsible for increasing your production of new cells and collagen which makes the skin look youthful and glowing. Carotenoids, on the other hand, are high in antioxidants which help in preventing cell damage, premature aging, and other skin diseases. Make sure you’re adding Vitamin A-rich food to your diet to get a glowing youthful complexion because more cell production means good news for your skin!
Vitamin A Rich Food
It is true that green leafy vegetables are a must-have for a Vitamin A-rich diet. However, it’s also important to have a balanced diet of fruits, vegetables, and dairy products such as eggs, butter, fish to name a few.
5) Vitamin B3
Vitamin B3 is essential for your skin in multiple aspects. To begin with, B3 comes in the most effective format called Niacinamide which keeps your skin soft, supple, and glowing. It plays a crucial role in protecting our skin from environmental factors like pollution and harsh sun that damage our skin. Therefore this is one of the best vitamins for skin repair as it reduces your risk of skin aging due to pollutants. B3 helps in keeping our epidermal lipid layer healthy which aids in retaining moisture, keeps the skin hydrated, and protects it from harsh pollutants. Research has shown that niacinamide can potentially reduce pigmentation leaving your complexion clear, flowing, and even-toned.
Vitamin B3 Rich Food
Good sources of Vitamin B3 for skin health include chicken, green leafy vegetables, mushrooms, green peas, and sunflower seeds
6) Vitamin B5
Pathogenic acids in Vitamin B5 have been proven to stimulate the growth of new cells and enhance the healing process of wounds. It also may help reduce facial acne and blemishes when taken as a supplement. Additionally, it is a vitamin that regulates the production of cortisol, the stress hormone, and thus reduces the chances of stress-induced skin diseases like rosacea, and eczema.
Vitamin B5 Rich Food
You can find pantothenic acid in egg yolks, whole grains, mushrooms, and sweet potatoes.
7) Vitamin B7
Vitamin B7, also commonly known as biotin, is a water-soluble vitamin that is essential in protecting your skin cells from water loss. If you have dry cracked skin, lips, or scaly scalp, it is an indication that you lack Vitamin B7.
Vitamin B7 Rich Food
Rich sources of Vitamin B7 include walnuts, peanuts, cereals, milk, almonds, walnuts, legumes, whole grains, and nutritional yeast.
Your skin needs as much nourishment as the rest of your body. If you’re looking for a healthy and natural way to give your skin a soft, shiny glow, make sure you have a balance of these vitamins in your diet. Apart from making your skin look youthful, these vitamins also help in repairing skin conditions like acne, eczema, premature aging, and reduces damage caused by skin’s exposure to harsh sun and pollutants. The best source of vitamins comes from nutritious food as mentioned in the article, however, if you can’t consume all vitamins in your diet, you must opt for vitamin supplements or vitamin-based skincare products.