Optimal skin care starts from within, meaning what you consume has an impact on your skin, so it’s imperative to maintain proper nutrition in order for your skin to remain healthy and hydrated. Supplements and over-the-counter vitamins may seem beneficial, but you don’t need to spend countless hours and money stressing over blemishes when you can improve your skincare just being conscious of what you eat.
The best sources of skin-renewing nutrients are found in fruits and vegetables. If you’re already eating plenty of your greens, chances are your skin is already healthy and well-nourished. But being aware of the vitamins that provide skin-rejuvenating benefits will help determine what you should implement in your diet and can help improve your overall well-being. Here are the top 5 vitamins you should be providing your skin with:
1. Vitamin C
Everyone has heard about the benefits of vitamin C for your health, but most aren’t aware of the skin-healing capabilities it offers your skin. The reason why vitamin C is so imperative for our skin is that it helps build and maintain collagen, which is a type of connective tissue that keeps our skin firm. Vitamin C is a well-known antioxidant that protects our skin from free radical damage.
In an article published by the Indian Dermatology Online Journal, researchers found that, when applied to the skin, vitamin C can reverse the signs of photo-aging like hyper-pigmentation.
Foods that contain vitamin C:
- Citrus fruits (Oranges, Pineapples, Grapefruits)
- Black Currant
- Red Pepper
- Bell Peppers
2. Vitamin D
If you live in the northern climates where you don’t get as much time to bask in the sun, it’s perfectly fine because there are a variety of foods that contain this renowned “sunshine vitamin.” Vitamin D is important; in a study conducted by Dermato-Endocrinology, researchers found that vitamin D deficiency is directly linked to acne. So, in order to save yourself from unwanted acne, try these foods packed with vitamin D.
Foods that contain vitamin D:
- Beef Liver
3. Vitamin K
Vitamin K is extremely important for healing bruises and wounds. Without vitamin K, your blood wouldn’t be able to coagulate or thicken to form scabs. Vitamin K can help alleviate any problems that will your cause your skin to look dark due to circulatory issues, like dark circles, spider veins, and stretch marks. To reduce the appearance of dark circles or any skin imperfections, try eating the following foods.
Foods that contain vitamin K:
4. Vitamin B3
Vitamin B3, also known as niacin, can be found in many foods. This vitamin is essential for healthy skin, a healthy brain, healthy blood cells, and a healthy nervous system. This skin- brightening vitamin has the ability to reduce fine lines and wrinkles, while exfoliating your skin, reducing puffiness and redness.
Foods that contain vitamin B3:
- Turkey breast
- Chicken breast
- Sunflower Seeds
5. Folic Acid
Many women, especially pregnant women, are familiar with taking folic acid for their baby’s development. The reason is that folic acid is essential for creating new cells, as well as enhancing skin health and appearance. In a study published by the Journal of Cosmetic Dermatology, researchers found that applying a mixture with folic acid and a type of amino acid called creatine improved the firmness of the skin by boosting collagen synthesis.
Foods that contain folic acid:
- Leafy greens
- Citrus gruits
- Brussels Sprouts
The pathway to healthy and youthful looking skin may seem daunting, especially if you don’t know what to do to help improve your skin, but luckily this list of essential skin-rejuvenating vitamins is your personal guide to optimal skincare.
Remember consistency is key; you may not see results after one day of eating vitamin-rich foods, but as you continue to add these vitamins to your daily diet, you will notice how healthy your skin will look and how you will feel renewed from the inside out.
Before you head on over to your nearest farmer’s market, make sure you talk to your doctor to ensure consuming these vitamin-rich foods are beneficial for you.