We’ve all heard at some point in our lives about the importance of consuming vitamins.
Vitamins are organic compounds which are essential for healthy bodily functions. They perform hundreds of functions in our bodies, from boosting the immune system to supporting the function of cells and organs.
There’s no doubt that it’s important to include many vitamins for glowing and healthy skin. Each vitamin performs a unique function in regards to the skin and contributes in a different way for glowing and healthy skin. So, how do they differ and how should you incorporate them into your skincare routine? Find out below.
Vitamin A
How it works: Not only does vitamin A serve as a preserver of eye health and good vision, it also has anti-aging benefits. When used topically, it can diminish premature signs of aging and reduce the number of fine lines and wrinkles on the skin. On top of that, it also makes the skin smooth and radiant.
Since it’s an antioxidant, it prevents damage caused by free radicals and it also regulates sebum production. For that reason, it can also treat eczema and psoriasis.
In addition, it has exfoliating properties that, when used for a longer period of time, help the skin repair itself and, in turn, reduce the number of acne and dark spots.
Vitamin A also increases collagen production and improves the general texture of your skin, keeping it youthful and glowing.
Where to find it: If you want to incorporate a vitamin A-rich product in your regular routine, you should go for products that contain Retin-A or retinol, which have been all the rage recently due to their incredible ability to get rid of acne and wrinkles.
There are a couple of different sources for vitamin A in food. Broccoli, tomatoes, egg yolks, spinach, bell peppers, sweet potatoes, collard greens, carrots and romaine lettuce all contain a high percentage of vitamin A. Incorporate them in your usual diet and see all the wonderful benefits vitamin A has to offer!
Vitamin B2
How it works: This powerful vitamin acts as a natural moisturizer, perfect for those with dry skin. Also, it has a major role in the growth and repair of cells. Your skin will be left refreshed, dewy and hydrated.
Where to find it: Although it can be found in some cosmetic products, it’s best to use it directly and consume foods that are rich with B2. Foods that contain vitamin B2: rice, mushrooms, almonds, eggs, seaweed, and leafy greens.
Vitamin B3
How it works: Also known as Niacin, this vitamin gives you porcelain-like skin, primarily due to the fact that it increases collagen production and gives you a youthful appearance. It improves both the texture and elasticity of your skin. But there’s more! B3 also protects against harmful and aging sun damage from a prolonged exposure of UVA and UVB rays and treats hyperpigmentation.
Where to find it: Avocados, sunflower seeds, peanuts, green peas, beans mushrooms, milk, fortified cereals.
Vitamin B5
How it works: This particular vitamin is amazing for rejuvenating the skin and speeding up the healing process of it, thanks to Panthenol, the natural derivative of vitamin B5, that protects the skin. Moreover, it promotes the growth of new skin cells and the production of certain hormones and glutathione.
Where to find it: Food that’s naturally rich in vitamin B5 include broccoli, whole grains, mushrooms, avocado, sweet potatoes.
Vitamin B6
How it works: Other than being incredibly powerful for boosting the serotonin and norepinephrine levels in the body, this crucial vitamin helps protect sensitive and dry skin types and certain skin conditions like eczema, psoriasis, melanoma, and acne. It assists the healing process and improves their symptoms.
Where to find it: Foods like cereal, avocado, watermelons, and broccoli.
Vitamin B7
How it works: Otherwise known as biotin, this particular vitamin is known to help protect the skin from excessive water loss and any damage caused by free radicals or the sun. It also regulates the metabolism of fatty acids. Additionally, it protects brittle nails and gives you healthier, stronger hair. Vitamin B7 deficiency can cause red and itchy skin, sometimes even rashes, so make sure you’re getting enough of it in your diet.
Where to find it: It can be found in the following food: leafy greens, legumes, nuts and nut butters, yeast, cheese, egg yolks, cauliflower, and mushrooms.
Vitamin C
How it works: We’re already familiar with the protective power over our immune system that vitamin C has, but did you know that it’s also amazing for skin health? Since it’s full of antioxidants, it helps the healing process of the skin, protects against free radicals and aids the production of collagen. On top of that, it has other anti-aging benefits that keep the skin youthful and wrinkle-free. Not to mention, it’s appropriate for all skin types and it protects against sun damage. Its diverse use makes it a hit for everybody.
Where to find it: Fortunately, vitamin C can be found in many different foods. The most potent sources of vitamin C are oranges, kiwi, melons, red pepper, peas, celery, grapefruit, papaya, blueberries, broccoli, Brussel sprouts, strawberries.
You could also purchase vitamin C fortified skincare products, including creams, gels, oils cleansers, and even makeup-removing wipes. These are widely popular for their anti-aging benefits.
Vitamin D
This essential vitamin is technically not a vitamin but a hormone. It’s synthesized through our skin by sun exposure, particularly to UVB light. It has various benefits that are important for obtaining healthy skin.
How it works: Vitamin D promotes the healing of skin cells and plays a major role in skin renewal. It has both anti-inflammatory and anti-aging properties. It also contributes to healthy metabolism and it supports the immune system.
Where to find it: It can be found in dairy products, mushrooms and egg yolks. You also have the option of supplementing, which is the best way to ensure that you’re getting the needed dosage, especially if you live in a cold climate that lacks sunlight through the year.
Vitamin E
How it works: Vitamin E moisturizes the skin and prevents water loss under the skin, as well as the damage caused by free radicals and oxidative stress. It works wonders for dark spots and sun damage, all the while reducing the inflammation and signs of aging on the skin.
Due to its moisturizing properties, it hydrates the skin from inside-out, which can have a positive effect even on stretch marks and scars! This is why people who suffer from hyperpigmentation and acne scarring swear by it.
Where to find it: Because of all the great skin benefits it has, it’s commonly used in cosmetic products, so there’s a big chance you already own some products that contain vitamin E inside. You can find it in creams, gels, cleansers, and oils. Adding a drop of vitamin E oil in your face masks is an easy way to slowly incorporate it in your skincare routine. You could also supplement it.
When it comes to vitamin E-rich food, it can be found in kale, leafy greens, spinach, almonds, avocado, broccoli, pine nuts, olives, papaya, Brussel sprouts, oranges, parsley, sunflower seeds, and hazelnuts.
Vitamin K
How it works: Another miracle worker for signs of aging, vitamin K wipes wrinkles and fine lines off your face in an instant. Additionally, it also has a positive effect on dark circles and general discoloration.
Where to find it: In foods such as kale, greens, lettuce, cabbage, broccoli, cauliflower, romaine, and parsley. Basically, in every salad out there. Vitamin K, like all the other supplements mentioned, can also be supplemented, although it’s advised to take it directly from the source.
Some cosmetic products on the market are also a potent source of vitamin K since it’s often prescribed to treat wounds, veins, and scars.
Vitamin K1
How it works: Vitamin K1, also known as phylloquinone, is found in our diet, mostly in plant foods. Its main benefit is that it vanishes dark circles under the eyes and brightens the area. This is due to its ability to shrink the small blood vessels that are under the eyes. It also works for the wrinkles that appear in the same area.
Where to find it: In plant-based food such as spinach, broccoli, kale, collard greens, Brussel sprouts, turnip greens, and some cereals. It’s a fat-soluble vitamin, meaning it’s much better absorbed if eating with dietary fat.
Conclusion
A varied diet that’s rich in vitamins, minerals, healthy sources of protein and whole grains is crucial for glowing, healthy and acne-free skin. Along with that comes regular exercise, a stress-free lifestyle and plenty of sleep.
On the other hand, if you aren’t getting enough of the vitamins mentioned above, then you might experience some unpleasant side-effects. These deficiencies can lead to negative side-effects such as brittle hair and nails, hair loss, dandruff, restless leg syndrome, vision problems, bleeding gums, mouth ulcers and cracks, rashes, red bumps on the skin and similar skin conditions.
You can easily incorporate these vitamins for healthy skin in your regular routine as home remedies. Mixing them together provides great results.
Make sure to consult your doctor and test for any deficiencies if you suspect having any of the side-effects mentioned above. In addition, always consult your doctor before trying out any supplements for those vitamins.
In the long run, increasing your intake of foods that are rich in vitamins that protect your skin and keep it healthy should result in a rejuvenated, youthful and glowing skin.
Remember, none of the vitamins mentioned work in isolation, so we advise you to take an overall approach. Your skin will thank you later.
