Vitamins You Should Take to Make Your Skin Healthy and Beauty
It is important to eat in order to be fit and healthy, it is also important to include certain foods and fruits in your diet for healthy looking skin.
Different types of food and fruit contain certain nutrients and minerals that are essential for your skin's natural beauty. Scroll down and see what foods you need to have beautiful and healthy skin.
Your skin can say a lot about your inner health, quality of sleep, hydration, stress levels, digestion, diet and rate of cell aging.
If you have healthy habits, your skin will glow. On the other hand, if you don't nourish yourself, your skin will respond with a less lustrous, dull, blotchy appearance and fine lines and wrinkles.
Even worse, when you don't get enough nutrients from your diet, suffer from poor digestion, or long-term stress, your body diverts available nutrients to vital organs, meaning your skin, hair, and nails suffer.
Your skin always talks to you. Your skin will tell you loud and clear that it hates being fed sugar, refined carbohydrates, alcohol, trans fats, and processed foods.
Instead, your skin likes antioxidants, vitamins, minerals, healthy fats, and probiotics for beauty care. All these ingredients are essential for cell repair and rejuvenation. Keep in mind that taking care of beautiful skin begins deep beneath your skin.
Skin care begins with the right nutrition. Sun protection is the best anti-aging strategy, and your skin needs nutrients to stay healthy and glowing.
The best sources of a large number of skin care nutrients are vegetables and fruits. If you eat lots of vegetables, your skin is well nourished.
Knowing which vitamins provide skincare benefits will help you understand what you should focus on more as far as your skin is concerned.
To get you started, here are the best vitamins you can take for your skin health and beauty.
Can Ingesting Vitamins Help Your Skin?
According to Dermatologists, taking vitamins orally will not make a quick difference to your skin condition. That's because ingesting vitamins takes time and process to repair and care for your skin.
The vitamins you take in are distributed throughout your body and skin, and not just your face, unless you are seriously deficient in a particular nutrient.
While taking supplements may not be a direct way to get glowing, healthy skin, some studies have shown that vitamins are useful in preventing and treating certain conditions.
According to a 2019 study published in JAMA Dermatology, increasing the amount of vitamin A, which is found in foods like carrots, sweet potatoes, spinach, eggs, and fish in your diet, can lower your risk of developing squamous cell carcinoma, the most common form of skin cancer.
Accutane, a drug used to treat severe acne, is actually an oral form of vitamin A called isotretinoin. If you really struggle with acne, [Accutane] is an oral form of vitamin A that you can discuss with your dermatologist as an option.
Antioxidants is Important
Basically this skin-loving superfood scavenges free radicals caused by UV radiation, environmental pollution, toxins, and as a byproduct of your body's internal metabolic processes.
Free radicals cause inflammation, damage DNA, damage collagen, elastin, and accelerate cell aging. That's why it's important to get your daily dose of antioxidants to mop up free radicals and prevent oxidative damage.
Think brightly colored, nutrient-dense fruits and vegetables, avocados, green and black teas, onions, garlic, leeks, nuts, seeds, seeds, and legumes.
The powerful phytonutrients found in these plant-based foods provide pigment and flavor. The darker the color, the higher the value of the antioxidant (oxygen radical absorbance capacity).
The more you eat, the happier your skin. Incorporating a wide variety of plant-based foods every day can help grow a diverse microbiome.
Vitamin A
Retinoids are derivatives of vitamin A and are great for skin care, including helping to get rid of wrinkles and treating acne.
The human body converts beta-carotene from orange-colored fruits and vegetables such as sweet potatoes, mangoes, carrots and peaches, and other dark-colored fruits and vegetables such as beets and spinach, into retinoic acid, or uses vitamin A as an antioxidant.
Your skin benefits from an extra boost of vitamin A, just like your eyes. Too much vitamin A isn't a good thing either, but getting enough of a diet rich in colorful fruits and vegetables will help you get what you need.
The best sources of vitamin A:
Sweet potatoes, green vegetables (kale, collards, spinach, turnips, mustard greens, and beetroot), leeks, green beans, romaine lettuce, papaya, asparagus, and broccoli.
Vitamin B Complex
Found in foods like rice, eggs, oatmeal, and bananas.
The B complex vitamins contain nutrients and biotin which form the basis of nail, skin and hair cells.
Not enough vitamin B complex in your diet can cause dermatitis or hair loss.
Topical creams and ointments made with B vitamins can immediately hydrate cells and give your skin a healthy glow.
Using some creams that contain B vitamins has also been shown to have anti-inflammatory properties and even out the skin tone — especially if you follow this dermatologist's regimen of moisturizers.
Vitamin C
This nutrient is a powerful antioxidant that is found in abundance in peppers, papayas, pineapples, strawberries, citrus fruits and green vegetables.
Foods high in vitamin C can help protect your skin from the heat of UV rays by increasing the effectiveness of sunscreen. It is also necessary for building collagen. Your body can't do without vitamin C.
As you get older, the body loses the ability to produce collagen at the same rate it did when you were young.
Adding extra vitamin C can help reduce loose skin, wrinkles, and fine lines.
Sufficient vitamin C also boosts your immunity. Besides taking your daily dose, look for topical skin creams that contain vitamin C for its anti-aging benefits. You can also slather your skin with some fresh lemon juice to reduce age spots.
You can get the best vitamin C from fresh fruits and vegetables. The amount of vitamin C decreases after the product has been picked or cooked. Eat raw, locally grown vegetables and fruit for the highest natural vitamin C counts.
Here are the best vitamin C sources:
Kale and other green vegetables, lemons, limes, grapefruit, broccoli, oranges, dill, peas, parsley, cauliflower, spinach, carrots, kiwifruit and papaya.
Vitamin E
The power and benefits of consuming vitamin E is that your skin will be beautiful.
Many lotions and other skincare products contain the antioxidant, fat-soluble vitamin E, which protects the skin from free radicals and helps repair your skin. Vitamin E cooperates with vitamin C.
The human body cannot make vitamin E, so it is important to get vitamin E from your diet.
Nuts and seeds contain the highest amounts of vitamin E, as do spring favorites avocado, asparagus, chard, beets and radishes.
Add a small amount of fat to your diet when consuming these high vitamin E foods for better absorption.
Here are the best vitamin E sources:
Beets, avocados, broccoli, kiwifruit, spinach, asparagus, mustard greens, and green onions.
There's an all-in-one guide to the essential vitamins women need for beautiful skin, and how to incorporate them into the diet with delicious spring produce.
