citrus fruit

What do vitamins do to your skin?

You know that taking care of our skin takes more than applying the right face creams.

“Beauty comes from within” is a quote we’ve heard more times than we can remember…

Suppose we start from today, what vitamins should we incorporate in our diet so that the concept of “glowing skin” will no longer be a fantasy?

The following 5 vitamins are your skin’s food so eat up to nourish!

Vitamin C

Yes! Antioxidant Vitamin C was one of the first and most raved vitamins the last decade.

Its antioxidant properties help with collagen production, a type of connective tissue that keeps your skin firm. It is also known from the protection it offers Vitamin C is also a well-known antioxidant, protecting the skin from free radical damage.

Studies have also showed it may help with reversing the signs of photoaging like hyperpigmentation. More specifically, consuming vitamin C orally may enhance the effectiveness of sunscreens applied to your skin for protection from the sun’s harmful UV rays. It decreases cell damage and helps the healing process of bodily wounds.

Where should you get it from?

Go for citrus fruits such as oranges.

Strawberries are also rich in Vitamin C as well as red and yellow peppers.

If fruits are not your thing, you may supplement your daily dose.

Vitamin A

Vitamin A or Retinol is a miracle worker when it comes to skincare. All the skin layers need this vitamin as it seems to interrupt the process that breaks down collagen.

It can be found in foods like sweet potatoes, carrots and spinach.

Retinoid is a type of vitamin A which can be found in beef, eggs, and dairy. This vitamin is essential for skin health, and creams containing derivatives of vitamin A are efficient in treating wrinkles.

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Vitamin D

Most people wherever they live seem to have deficiency in the “sunshine vitamin.”

Your skin can synthesize vitamin D from sunlight. If you want to ensure you are getting a sufficient amounts of vitamin D, you can take vitamin D supplements or look for fortified products. Some milk brands are fortified with vitamin D or other foods such as serial.

Natural sources of vitamin D are fish, mushrooms and eggs.

Vitamin E

Just like Vitamin C, vitamin E is an antioxidant. Its main job is to protect your from the harmful sunrays.

It does it by absorbing the harmful UV light from the sun when applied to the skin.

Vitamin E also helps in the treatment of skin inflammation.

Incorporating vitamin E in your diet is relatively easy. Most adults need about 15 mg of vitamin E per day. You can increase your intake by eating more nuts and seeds, such as almonds, hazelnuts, and sunflower or chia seeds.

You may also use topical products that contain vitamin E applying directly on the skin.

Vitamin K

Vitamin K is your healing vitamin; it helps heal wounds and bruises. Without enough vitamin K, your blood wouldn’t be able to coagulate properly.

Other benefits include helping your skin with circulatory problems such as dark circles and spider veins but also stretch marks and scars. To reduce the appearance of these imperfections, eat plenty of cabbage, liver, kale, and drink some milk.