Using cleansers, serums, toners, moisturizers, and exfoliators are all good, but you are still missing out on something. What is it? Vitamins and minerals. You can’t achieve healthy and beautiful skin unless you feed it with all the essential vitamins it requires. Your skin needs the right balance of vitamins to do its primary job – protect your whole body from external factors. If you haven’t paid attention to feeding your skin with vitamins, Tooba Mokhtari, a professional skincare consultant, will guide you. Follow the below vitamin intake regime to get yourself a youthful and glowing skin.
01 – Vitamin C
When it comes to skincare, vitamin C is a well-known powerhouse which is excellent at two things – protection against UV rays, and collagen production.
This vitamin adds an extra layer on your skin to protect it from UV rays and other harmful environmental factors. So, make sure to put some sunscreen whenever going out. Also, it even repairs sun damage, which is definitely a plus.
Talking about collagen, it keeps your skin firm and makes you look younger. The collagen production slows down naturally as we age, which results in saggy skin. Therefore, when your skin contains a sufficient collagen level, you will have a firmer and lifted skin.
Thankfully, vitamin C can be found in all types of fruits and vegetables, such as berries, citrus fruits, broccoli, cherries, and leafy greens. In fact, vitamin C supplements are also available in the market today, but taking C through food is preferred. This way, you get all the nutrients and other goodies that will improve your overall health.
02 – Vitamin D
Vitamin D is another essential vitamin, but it’s tricky as well. Because most of the vitamin D comes from sun exposure, unlike other vitamins. So, all you have to do is sit out in the sun and let your skin absorb some D? Well, it’s not that easy.
Exposing our skin to the sun means we will not only get vitamin D but a heavy dose of UV rays as well. It will ultimately lead to skin damages, like wrinkles and even cancer. However, it helps to reduce rosacea, acne, and atopic dermatitis.
In a recent study, it was shown that the deficiency of vitamin D is affecting over a billion individuals globally. So, if you don’t want to have D deficiency, you need to keep vitamin D level balanced in your body.
The best way is to take a supplement of vitamin D. You can also take D from foods like salmon, sardines, and canned tuna, but if you are the person who doesn’t like fish, a supplement is the best solution.
03 – Vitamin E
Just like vitamin C, vitamin E also has antioxidant properties; therefore, it also protects the skin from sun damage.
Naturally, it is transported to the skin through sebum, i.e., the stuff that comes out of your pores for skin protection. Although it makes your skin oily, it helps reduce damage from the sun and keep your skin healthy and fresh at the same time.
However, when the vitamin is exposed to the sun, it produces free radicals which are not good for your skin as they cause damage. So, it’s better to go for a topical vitamin E when you’re not going out in the like a PM face mask. You can also get your E through foods like seeds, nuts, avocado, salmon, and goose meat.
04 – Vitamin K
This vitamin is known for its blood consolidation skills. For instance, if you cut yourself shaving, and you don’t bleed all over the place, the credit goes to vitamin K.
Not only that, but it also heals wounds and reduces skin conditions, including spider veins, rosacea, and stretch marks. You can easily get your dose of K through green beans, spinach, broccoli, asparagus, eggs, strawberries, and meat like liver.
Eat more leafy greens for the highest concentration of vitamin K in your body.
05 – B Vitamins
Some skin conditions are a symptom of deficiency of a bunch of vitamins, like B vitamins complex. It includes B-1, B-2, B-3, B-4, B-5, B-6, Biotin, Folic Acid, and B-12.
This B complex is responsible for some main body functions, including brain function, energy, and metabolism. When there is low Bs in your body, your skin gets cracks by the mouth, rashes, and dry lips.
So, if you are struggling with dry or scaly skin around your mouth, deficiency of a B vitamin is the problem here. Fortunately, B vitamins complex can be found in a variety of foods like eggs and dairy products (milk, cheese), whole grains (brown rice, millet, and barley), leafy greens (kai lan, broccoli, and spinach), legumes (beans, lentils), fruits (citrus fruits, bananas, avocados), meat (fish, poultry, red meat), and seeds and nuts (almonds, sunflower seeds).
Another easier way to get your dose of a B complex is through a supplement. You get all the Bs in one dose, which improves your skin health its best.