Many women are willing to invest in ampoules, serums, and creams that promise anti-aging benefits.
Although skin care products help in anti-aging, nothing is as effective as the nutrients that you are directly consuming to stay young.
And today we have something to share with you…
11 superpower vitamins for your skin.
1. Vitamin A
Vitamin A protects our eye health and is good for vision. You’d probably know this already.
But did you know that Vitamin A helps in reducing fine lines and wrinkles, increases skin smoothness and diminishes hyper-pigmentation? It thickens and increases collagen deposition in our skin and thus, slows down the process of aging.
Food sources of vitamin A:
- Carrots
- Sweet potatoes
- Spinach
- Broccoli
- Eggs
2. Vitamin B2 (Riboflavin)
This vitamin moisturizes your skin naturally! If you happen to know any friends having dry skin and cracked lips, you should definitely ask them to consume more foods containing Vitamin B2 to improve healing.
This is because Vitamin B2 helps with dermal mucus secretion that keeps your skin moisturized. It is also required for cell growth and repair, hence having adequate amounts of Vitamin B2 to help maintain healthy tissues and skin cells.
Food sources of vitamin B2:
- Yoghurt
- Eggs
- Mushroom
- Almond
- Seaweed
3. Vitamin B3 (Niacin)
You can call Niacin, or Vitamin B3, a natural miraculous nutrient that keeps your skin glowing, healthy and flawless. How? It works by firming your skin!
Niacin increases the production of fibroblast which produces collagen, thus it helps greatly in reducing fine lines and wrinkles.
Food source of vitamin B3:
- Chicken breast
- Tuna
- Milk
- Fortified cereals
- Beans
To note: Do consume in moderation, as a moderate amount is sufficient.
4. Vitamin B5 (Pantothenic acid)
Vitamin B5 has proven to be effective in skin renewal as it could speed up the skin healing process by manufacturing red blood cells in our body.
A natural derivative of Vitamin B5, Panthenol, demonstrates healing and protection for our skin! Panthenol is an alcohol form of Vitamin B5, and when skincare containing Panthenol is applied, it is easily absorbed by the skin and transforms into Vitamin B5!
Foods source of vitamin B5:
- Fish
- Broccoli
- Dairy products
- Avocado
- Sweet potatoes
5. Vitamin B6 (Pyridoxine)
Vitamin B6 assists in treating sensitive skin conditions, such as eczema, acne and dry skin. It helps to cure skin diseases such as melanoma and psoriasis by producing enzymes and improving our body metabolism.
Food source of vitamin B6:
- Cereals
- Broccoli
- Dairy products
- Avocado
- Watermelon
To note: A small dose of Vitamin B6 is sufficient for skin care, do not over consume it!
6. Biotin
Much more effective to be consumed rather than applied to the skin, Biotin prevents us from an irritated and severely dry skin, helping us have healthier, stronger skin.
Biotin improves the skin structure by improving keratin production in our body. Keratin is a protein that holds our skin cells together to form a skin protection layer. A Biotin deficiency leads to various skin problems such as rashes, acne, and psoriasis.
Foods sources of biotin:
- Carrots
- Tomatoes
- Almonds
- Berries and fruits
- Milk
7. Vitamin C is needed for collagen formation
Vitamin C is needed for collagen formation in your skin, giving us the look of youthful and firm skin.
It is one of the essential nutrients that our skin needs as it helps to grow and repair our body tissues. No matter which skin type you have, Vitamin C is able to protect your skin from sun damage, repair blemishes and improve your skin texture.
Food sources of vitamin C:
- Oranges
- Kiwi
- Papaya
- Blueberries
- Celery
8. Vitamin D
Vitamin D is less likely to be an essential dietary Vitamin as our body can synthesize it when our skin is exposed to the sun.
Known as the ‘Sunshine Vitamin’, Vitamin D helps in skin cell healing and skin renewal. This is due to its ability to reduce cytokines that cause inflammatory.
Moreover, Vitamin D is important in preventing acne by increasing good antimicrobial proteins in our skin. This helps to destroy invading germs and viruses in the skin.
Food sources of vitamin D:
- Cheese
- Yoghurt
- Egg yolk
- Salmon
- Milk
9. Vitamin E
Acting as a great moisturizer for skin, Vitamin E helps in preventing trans-epidermal water loss under the skin, hence able to decrease roughness of the skin and firm your skin.
If you have scars or stretch marks, Vitamin E’s moisturizing properties hydrate your skin and eliminate stretch marks more effectively.
Food sources of vitamin E:
- Sunflower seeds
- Avocado
- Fish
- Shrimp
- Spinach
10. Linoleic acid
As one of the fatty acids that could not be synthesized by our body, having an adequate of linoleic acid intake gives you a smooth skin and a skin that is not prone to acne.
Having insufficient linoleic acid leads to a high rate of sebum synthesize that irritates the skin. The sebum is then more likely to block our skin follicles, causing acne breakout more easily.
Food sources of Linoleic acid
- Soybean
- Sunflower seeds
- Salmon
- Cod liver oil
- Sardin
11. Vitamin K1
Having dark under-eye circles? Fret not, we have Vitamin K1!
Research shows that Vitamin K1 is effective in reducing dark circles as it has the ability to minimize the appearance of tiny blood vessels around the eye area! It is widely used for smoothing of fine wrinkles around the eyes.
Food sources of vitamin K1:
- Spinach
- Broccoli
- Cheese
- Meat
- Cereals
Start eating right today and your skin will glow in a healthy and natural way. Keep the discussion going, drop your comments below and we would be happy to discuss useful skin care tips with you!
