Having a regular and well-established skincare routine is very important for taking proper care of your skin when it comes to making it appear healthier, fresher and more youthful. However, what we put topically on our skin can’t work its magic on its own. The fact of the matter is that we need to take care of our body from the inside in order for that health to show up on the outside. That said, regular intake of certain vitamins and nutrients through supplements and food is an absolute must for healthy skin and a strong immune system.
1. Vitamin C
Elastin is responsible for the optimal elasticity of the skin while collagen is responsible for the flexibility and firmness of the tissue. After you reach a certain age, the body simply stops producing these proteins naturally, which is why wrinkles start to show up on your skin.
Vitamin C stimulates the production of collagen and protects the skin against aging. In addition, this vitamin helps repair sun-damaged tissue so it’s recommended to consume it every day and even opt for creams rich in vitamin C.
The human body doesn’t produce this vitamin, so make sure to include it in your daily diet. Foods such as parsley, raw paprika, kiwi, strawberries and citrus fruits are excellent sources of vitamin C.
2. Vitamin A
One of this vitamin’s main attributes is that it helps the skin heal better. Vitamin A is used by dermatologists to combat acne and treat psoriasis. It also stimulates cell development and helps the growth of nails and hair. You can find it in potatoes, spinach, carrots, melons and mango.
3. Vitamin E
When it comes to skin care, vitamin E is essential. Plenty of skincare and makeup products on the market have this vitamin among its ingredients. Its antioxidant nature makes it a perfect base to moisturize the skin and prevent wear and dryness, which is precisely why Esmi cosmetics and other big skin-benefiting brands choose to use it. Vitamin E is found mainly in vegetable oils and whole grains, but you can also get it from spinach, broccoli, apples, bananas, carrots and tomatoes.
4. Vitamin B
Not only does vitamin B help maintain a more youthful skin look, but it is also essential for keeping your hair healthy and beautiful.
This vitamin oxygenates the skin cells, alleviates all the skin dryness, keeps the dermis properly hydrated, and, as if that’s not enough, it also repairs the damage caused by the sun or the cold.
If you want to benefit from its properties you will have to consume mushrooms, nutritional yeast, potatoes, eggs and sunflower seeds.
5. Vitamin D
Vitamin D is absorbed mainly through sunlight and its deficiency is quite a common condition, especially during winter. Still, in order to keep your skin beautiful, healthy and radiant, you need to avoid direct exposure to sunlight as much as possible. Then, how can you get the benefits from this vitamin? Don’t hesitate to make the most out of vitamin D supplements!
Taking vitamin D daily will improve the appearance and dullness of your skin. It also helps fight acne, calms irritated skin and improves psoriasis. It has a rejuvenating effect and helps cell renewal.
6. Vitamin F
Perhaps it’s one of the least known skin vitamins out there, but the truth is that it provides omega-3 and omega-6 fatty acids that will help you maintain good muscle tone as well as promote cell regeneration in your skin.
You will find it in foods that typically contain omega-3 and omega-6 essential fatty acids such as salmon, walnuts, avocado, olive oil or chia seeds.
7. Other Nutrients
There are other important nutrients you should try to include in your diet or at least take as supplements in order to improve your general and skin health. Some of the most important ones are zinc, selenium and iron.
Zinc contributes to proper functioning of blood vessels and strengthens skin, nails and hair. The usual food sources of zinc are meat, eggs, seafood and cereals, walnuts, almonds, pumpkin seeds and popcorn.
Selenium is a great antioxidant that also improves the thyroid function. Cereals, meat, fish, eggs and milk are rich in this nutrient.
Iron boosts the amount of oxygen in the cells. Getting iron from a diet can be a bit tricky. The most common sources include meat, whole grains, legumes, and spinach. Still, the body’s iron absorption ability is not that great, which is why it’s effective to combine these with foods rich in vitamin C such as kiwi, tomatoes, broccoli, oranges, etc.
A balanced diet with added supplements (if necessary), plenty of water and an appropriate skincare will definitely keep your skin healthier and youthful for longer.
Diana Smith is a full time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time she enjoys exercising and preparing healthy meals for her family.