Vitamins for the skin should be an essential part of our beauty regimen. Since, it is the largest organ in the body and therefore we must keep it nourished so that it always looks beautiful and radiant. Although we must take care of it on the outside through the application and use of skin care products. These include suitable toners, cleansers, exfoliators and moisturizers. We can also feed it well from the inside, taking in the vitamins and minerals that keep it healthy.

Vitamins for the skin
Image By Diamantino Santos from Pixabay 

While the best sources of nutrients for the skin are fruits and vegetables. Knowing which vitamins we eat and the benefits they provide will help us understand what we should focus on when it comes to taking care of our skin. So, here we will tell you which are the main vitamins for the skin, how we can benefit from them and where we can find them.

The 6 best vitamins for the skin

1. Vitamin A

It is also known as retinol because it produces the pigments in the retina of the eye. This is a powerful anti-aging vitamin whose benefits include increasing skin firmness, tone, and elasticity. In addition to promoting cell renewal and helping to prevent sun damage by interrupting the collagen breakdown process. With vitamin A deficiency, your skin may become dry and itchy or bumpy.

It can be found abundantly in foods like sweet potatoes, carrots, spinach, and mangoes. For its part, a type of vitamin A called retinoid is present in beef, eggs and dairy.

This vitamin is essential for healthy skin. That is why creams with derivatives of vitamin A are effective for the treatment of wrinkles. However, they generally must be obtained with a prescription as they can cause irritation in some people.

2. Vitamin B5

This vitamin of group B is also known as panthenol or pantothenic acid. Without a doubt, it is one of the best vitamins for the skin and also for the hair. Well, its topical application is excellent to hydrate, soften and heal not only the skin but also the hair. In fact, skin care products that contain it provide the best hydration out there.

It can also be applied to the scalp to strengthen and stimulate healthy hair growth. You can also get a lot of this vitamin by consuming beef liver, whole grains, tuna, avocado, and chicken.

3. Vitamin C

Vitamin C is important to take care of our health in general, but it is also one of the best vitamins for the skin. It is a vitamin that can help repair sun damage and add an extra layer of protection against UV rays.

It is also a powerful antioxidant that protects us from free radicals, from suffering from skin cancer and helps to synthesize collagen. A type of connective tissue that is responsible for maintaining the firmness and elasticity of the skin. This is why vitamin C is one of the key ingredients in many anti-aging and skin care products.

Low levels of this vitamin can cause bruising and bleeding gums, as well as slower-healing sores. You can get large amounts of this vitamin C from eating citrus fruits, cherries, berries, bell peppers, broccoli, strawberries, Brussels sprouts, and many other vegetables.

Vitamin C supplements can also be taken, but it is more beneficial to obtain it through food. Well, we take advantage of the benefits of fibre and all the nutrients that fruits and vegetables have.

4. Vitamin D

This vitamin is also known as the “sunshine vitamin”. This is because our skin can synthesize it from the absorption of sunlight, which is our main source of this vitamin. Therefore, those who do not spend much time in the sun will not get enough vitamin D. Unless they take supplements or consume products fortified with this vitamin, such as breakfast cereals, milk and orange juice.

Although a decent dose of this vitamin can also be obtained by consuming foods such as eggs, salmon, canned tuna, sardines and mushrooms. However, being one of the most important vitamins for the skin and given the high risks of sun exposure, many people choose to take supplements.

Research has determined that this vitamin plays an important role in fighting infections and that its deficiency in our body is linked to the appearance of acne. It has also been shown to be beneficial in reducing skin conditions such as acne, rosacea, and atopic dermatitis.

5. Vitamin E

Like vitamin C, this vitamin is an antioxidant whose main function is to care for the skin, protecting it from sun damage. Which can help prevent the appearance of dark spots on skin and wrinkles.

Normally, vitamin E in our body is transported to the skin through sebum. This is an oily substance that we emit through the pores to lubricate the skin. If a proper balance is maintained, sebum helps keep our skin fresh, healthy and also prevents dryness.

This vitamin is widely known for its great power to help heal the skin and reduce the appearance of scars. But, it also enhances the beneficial effects of other vitamins for the skin, such as vitamin C. Without neglecting that it is ideal to help hydrate dry and cracked skin. Which is why many skin and body care products including it among their key ingredients.

However, it is better to apply vitamin E topically when we do not have to expose ourselves to the sun. Since, when the vitamin is exposed to the sun, it produces a small amount of free radicals, which are harmful. So it is preferable to consume enough vitamin E in our diet.

It is worth mentioning that we can also obtain it from food, with nuts, seeds and goose meat especially rich in vitamins. Although avocado, sunflower seeds, almonds, olive oil, and salmon are also sources of vitamin E.

6. Vitamin K

This vitamin is particularly known for its contribution to the body’s blood clotting process. But there is also evidence that it is beneficial for healing wounds, bruises and reducing skin conditions such as rosacea, spider veins and stretch marks.

This vitamin can be found in many topical skin creams and can help us treat various skin conditions. Even doctors often use them in patients who undergo surgery to help reduce swelling and bruising.

Another way to get enough vitamin K is through diet. Eating plenty of liver, milk, and green leafy vegetables that have the highest vitamin concentration, such as cabbage and kale.

It is important to note that currently we can easily get multivitamin supplements, so we must consult with a dermatologist or doctor to start consuming them. Since, we may already be obtaining sufficient amounts of these vitamins for the skin through our daily diet. And only a blood test can determine if there are deficiencies.

ALFA