Best Vitamins for Skin Health that You Should Know

Your skin can reveal much about your inner health, hydration sleep quality, and stress levels, digestion, diet and rate of cellular ageing.

If you have a good healthy habitl, your skin will reward you with a radiant, glowy complexion. Conversely, if you don’t nourish yourself, you skin will respond accordingly with a lacklustre, dull, congested or blemished appearance and fine lines and wrinkles.





To make matters worse, when you’re not getting enough nutrients from your diet, or suffering from poor digestion or long-term stress, your body diverts any available nutrients to vital organs, meaning your skin, hair and nails can suffer.





Your skin, however, is in constant conversation with you so it pays to listen – and look – closely. It will tell you loud and clear that it doesn’t like to be fed sugar, refined carbohydrates, alcohol or trans fats and processed foods. Instead, it loves to be nourished with beauty-boosting antioxidants, vitamins, minerals, healthy fats and probiotics. These ingredients are all essential for cellular repair and rejuvenation. Remember, building beautiful skin begins deep below your dermis.





Skin care starts with proper nutrition. It’s true that sun protection is the best anti-aging strategy, but the skin also needs nutrients to stay healthy and glowing. The best sources of a great number of skin-loving nutrients are vegetables and fruits. If you’re already eating plenty of your vegetables, chances are your skin is already well-nourished.





Knowing vitamin that provides skin care benefits will help you understand what you should focus on more as far as your skin is concerned and maybe even look for these vitamins in skin care products for additional support. To get you started, here are best vitamins you consume for your healthy skin.

Antioxidants is important

Essentially these skin-loving superheroes scavenge for free radicals which are caused by UV radiation, environmental pollution, toxins and as a by-product of your body’s own internal metabolic processes.

Free radicals cause inflammation, damage to your DNA, a breakdown of collagen and elastin , as well as speeding up cellular ageing. That’s why it’s essential to get a daily dose of antioxidants to mop up free radicals and prevent oxidative damage.





Think brightly-coloured, nutrient-dense fruits and vegetables, avocados, green and black tea, onion, garlic, leeks, nuts, grains, seeds and legumes. The potent phytonutrients found in these plant foods provide their pigment and flavour. The darker the colour, the higher the antioxidant value or Oxygen Radical Absorbance Capacity. And, the more you eat, the happier your skin will be. Including a wide variety of plant foods every day also helps to cultivate a diverse microbiome.





VITAMIN A

Retinoids are a derivative of vitamin A and good for skincare, including helping erase wrinkles and treating acne. Human bodies convert the beta-carotene from orange fruits and vegetables like

sweet potatoes, mangoes,

carrots, and peaches, and other dark fruits and veggies like beets and spinach, into retinoic acid, or uses vitamin A as an antioxidant.

Our skin benefits from the extra boost of A, as do our eyes. Too much vitamin A isn’t a good thing either, but getting enough from a diet rich in colorful fruits and veggies should help you get what you need.

Best vitamin A sources:

Sweet potatoes (available year round), leafy greens (kale, collards, spinach, turnip, mustard, and beet greens), leeks, grapefruit, green peas,

romaine lettuce, papaya,

asparagus and broccoli.





Vitamin B Complex

Found in foods like rice, eggs, oatmeal,and bananas, vitamin B complex contains the nutrient, biotin, which forms the basis of nails, skin, and hair cells. Too little vitamin B complex in your diet can cause dermatitis or hair loss. Topical creams and ointments made with B vitamins can instantly hydrate cells and give a healthy glow to skin. Using some creams containing vitamin B has also been shown to have anti-inflammatory properties and to even out skin tone—especially if you follow these dermatologists’ moisturizer rules.





Vitamin C

This nutrient is a powerful antioxidant found in abundance in bell peppers, papaya, pineapple, brocolli, strawberries, citrus fruits, and leafy greens. Foods high in vitamin C can help protect skin from heat of UV rays by increasing the effectiveness of sunscreen. It is also required to build collagen . Our bodies can’t do it without vitamin C.

When women grow old, the bodies lose the ability to produce collagen at the same rate as when women were young. Adding that extra vitamin C can help reduce sagging skin, wrinkles, and fine lines. Getting enough vitamin C also boosts immunity. In addition to eating your daily dose, look for topical skin creams with included vitamin C for even more anti-aging benefits. You can also dab your skin with a little fresh lemon juice to help reduce age spots.





The vitamin C is best acquired from the very freshest fruits and veggies. The amount of vitamin C declines after the produce has been picked or cooked. Eat raw, locally grown veggies and fruit for the highest amounts of natural vitamin C.

Best Vitamin C sources:

Kale and other leafy greens, lemons, limes, grapefruit,

broccoli, oranges,

fennel, peas,

parsley, cauliflower, spinach, carrots, kiwi fruit and papaya.





Vitamin E

All about the power of vitamin E is for beautiful skin. A lot of lotions and other skin care products include antioxidant, fat soluble vitamin E because it protects against free radicals and helps repairs the skin. It also teams up with vitamin C.

Human bodies can't make vitamin E, so it’s important to get enough through our foods. Nuts and seeds contain the highest amounts of vitamin E, but so do spring favorites

avocado,

asparagus, chard, beet and turnip greens. Add a little fat to your meal when eating these foods high in vitamin E for better absorption.

Best vitamin E sources:

Beets, avocado, broccoli, kiwi fruit,

spinach, asparagus,

collards and leeks.





There’s all a guide to the essential vitamins women need for beautiful skin and how to get them into the diet with yummy spring produce.