Beauty is skin deep. When you take care of your body from the inside, it naturally shows on your skin. What if I tell you that you can get glowing, soft, and dewy skin without using any makeup? Yes, you can achieve perfect and flawless skin from whatever you put on your plate. Any changes that happen to your skin occur at the cellular level. And that’s why providing the cells with the right vitamins is crucial to keep your skin in good shape. Read on to know more.

The Best Vitamins For Healthy Skin (And How To Include Them In Your Diet Or Use Them Topically)

Your skin reflects what you eat. Nourishing your body with foods dense in vitamins and nutrients is the only way to combat skin conditions and get an even skin tone. These vitamins repair cellular damage and promote skin regeneration. You need not wonder anymore about which vitamins should you include in your diet to achieve fantastic skin because I have them listed them below.

1. Vitamin C: To Amp Up Your Antioxidant Levels

 

This vitamin is mainly found in the epidermis (outer layer of the skin) and the dermis (inner layer of skin). Vitamin C plays a vital role in maintaining skin health.

How Does It Help?

According to a study published in Nutrients, vitamin C:

  • Promotes collagen production in your skin (collagen keeps your skin elastic).
  • Prevents photodamage caused by UV exposure.
  • Maintains antioxidant levels in your body.
  • Prevents aging and reduces the appearance of wrinkles

Vitamin C is transported to your skin through the blood. It keeps your skin hydrated and hair healthy.

How To Get More Vitamin C

If you think you are not getting enough vitamin C from your diet, you can consume:

  • Red pepper
  • Guava
  • Strawberries
  • Broccoli
  • Papaya
  • Peas
  • Grapefruit
  • Brussel sprouts
  • Cauliflower
  • Kale

For Topical Application

If you want to use vitamin C topically, the best way to do it is by using a cream or moisturizer containing it. This is a necessary ingredient that you can find in serums, night creams, and moisturizers. And if you want to go the natural way, you can always make a vitamin C scrub by mixing lemon juice with sugar or salt. However, don’t use it regularly. And remember to dilute it before applying to your skin.

 

2. Vitamin A: For Preventing Aging And Acne

If you are someone who is conscious of the signs of aging, you might be aware of retinol. This is nothing but vitamin A, which is highly effective in improving the signs of aging. Vitamin A, when applied topically and ingested with food and other supplements, keeps many skin related issues at bay.

How Does It Help?

4. Vitamin B3: For Treating Sun Damage And Pigmentation

While exposure to the sun rays gives you your daily dose of vitamin D, overexposure can cause significant damage to your skin. Pigmentation, fine lines, dark spots – long time exposure to UVA and UVB rays cause all these unwanted side effects.

How Does It Help?

A study found that:

  • Vitamin B3 or niacinamide protects your skin from sun damage.
  • It reduces hyperpigmentation (which is caused by sun exposure).
  • It minimizes the aging process of your skin by working on fine lines and dark spots.
  • It also improves your skin texture and elasticity.

How To Get More Vitamin B3?

If you are someone who mostly consumes processed foods, you might be at risk of losing this critical vitamin. To avoid that, include these foods in your diet and get your daily dose of vitamin B3:

  • Mushrooms
  • Tuna
  • Turkey
  • Sunflower seeds
  • Avocado
  • Green peas
  • Liver
  • Peanuts
  • Chicken breast
  • Kidney beans

For Topical Application

You can buy niacinamide powder, mix it with your moisturizer or cream, and apply on your face. One thing you need to remember is that niacinamide is soluble in water. Hence, your moisturizer needs to be water-based. Otherwise, the vitamin will not mix properly, and it won’t be of any use. The best way is to make your own moisturizer. Combine aloe vera gel with niacinamide powder, and it’s good to go!

5. Vitamin K: For Stubborn Dark Spots And Scars

Vitamin K is best known for helping with blood clotting. It plays a key role in healing the wounds and bruises. It also helps in treating several skin conditions and keeps your skin healthy.

How Does It Help?

  • It fights wrinkles and dark circles. A study conducted in 2004 found that application of an under-eye gel containing 2% vitamin K, along with 0.1% of each retinol and vitamins C and E, significantly reduced wrinkles and dark circles
  • Another study found that it helped in lowering purple discoloration on the skin and dissolved skin pigmentation and bruises

How Can You Get Vitamin K?

You can increase your intake of vitamin K by consuming:

  • Cabbage
  • Broccoli
  • Lettuce
  • Turnip greens
  • Kale
  • Swiss chard
  • Romaine
  • Parsley
  • Cauliflower
  • Cereals

Vitamin K is found in various forms. Vitamins K1, K2, and K3 are easily found in all types of foods (mainly plants), but you will also get dietary supplements of vitamin K.

For Topical Application

Vitamin K creams are easily available in the medical stores. Usually, doctors prescribe them to those who have undergone surgery (to help with the bruises) or for reducing stretch marks. These creams are also prescribed for treating dark circles, spider veins, and any other skin issues.

It is important to keep your skin nourished to get that healthy glow on your face. If you love your skin, prove it by including all the essential vitamins in your skin care regimen.

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