Healthy and beautiful skin care starts with proper nutrition. It is true that sunscreen is the most important anti-aging strategy, but your skin also needs nutrients to stay healthy and youthful. Fruits and vegetables are the best sources of many skin beneficial substances. If you eat a lot of herbal products, chances are your skin is already getting the right ingredients. But knowing what a vitamin is good for will help you understand what you should pay more attention to and what products to look for. To start your path to healthier skin, in this article you will find 9 vitamins that are very important for the skin.
1. Vitamin A
This vitamin, which also acts as an antioxidant, is found in foods such as sweet potatoes, carrots, spinach and mangoes. Another substance in the structure of vitamin A, called retinol, is found in products such as fish oil, butter, egg yolk, cod liver, beef liver, milk, sour cream, sour cream or rennet cheese. This vitamin is essential for good skin condition and creams and serums containing vitamin A are effective in reducing wrinkles. Plus, eating foods rich in vitamin A will protect your eyesight.
2. Vitamin C
Vitamin C is vital not only for your health but also for your skin. You will get plenty of Vitamin C if you eat citrus fruits, peppers, broccoli, strawberries, tomatoes, Brussels sprouts and many other greens. Vitamin C is important for the skin because it helps to create collagen, a type of connective tissue that keeps the skin supple. Vitamin C is also a well-known antioxidant that protects the skin from free radical damage.
3. Vitamin E
Another antioxidant among vitamins is vitamin E, which can improve the condition of your skin and give it beauty like no other. According to Harvard Health Journal, taking vitamin E also increases vitamin A reserves. In addition, this fat-soluble vitamin protects the skin from free radical damage, and research has even shown that it can be a great solution for those who want to get rid of acne. You will find this vitamin in many high-fat foods, such as nuts, seeds, vegetable oils, and some fruits and vegetables.
4. Vitamin D
Most people who live in the northern climate and do not spend much time in the sun do not get enough vitamin D, also called “sun vitamin”. This is because our skin can synthesize vitamin D from sunlight. If you want to make sure you get enough vitamin D, you can take vitamin D supplements or look for products containing it. Most milk is enriched in vitamin D. Natural sources of vitamin D are mushrooms, fish and eggs. Studies show that vitamin D deficiency is strongly associated with acne, probably because it plays an important role in fighting infections.
5. Vitamin K
Vitamin K is essential for treating scars and bruises. This is because without vitamin K, your blood will not be able to clot. When it comes to the benefits of vitamin K for the skin, it can solve any problem that can make your skin look darker due to circulatory problems, such as dark eyes or spider veins, as well as stretch marks and scars. To reduce these deficiencies, eat plenty of cabbage, liver, kale and dairy.
6. Vitamin B3
Vitamin B3 is also known as niacin, found in many foods, both animal and vegetable. This vitamin is essential not only for healthy skin but also for your brain, nervous system and blood cells. You will often find this vitamin called niacinamide in many beauty products. That’s because studies show that this vitamin can reduce skin aging and is often included in makeup foundations. Taking products containing this vitamin can help reduce redness.
7. Vitamin B5
Another group B vitamin, vitamin B5, is also known as pantothenic acid and panthenol. Skin care products containing this vitamin provide the best moisturizer for the skin. Research on this vitamin shows that it prevents water loss in the skin and improves skin condition. So, if you find vitamin B5 at the top of the ingredients, know that it is extremely good for your skin. You can also get this vitamin from whole grain products, avocado and chicken.
Choline is a vitamin found in foods such as eggs, peanuts, and milk, but it can be produced by the body itself. It is essential for the synthesis of neurotransmitters and for normal brain function. However, a study published in FASEB magazine also found that this vitamin plays a crucial role in skin cell membranes. While your body will produce great