Skin is the largest organ of our body so taking care of it should be an essential part of our health regime. Getting enough vitamins can keep your skin looking healthy and young.
Vitamins are a group of organic compounds, essential for the well being of the human body. If for some reason you are unable to get adequate vitamins through your diet, you need to supplement them.
Vitamins are also a great source of nourishment for skin. Some vitamins that your skin can benefit from are discussed below.
Be it beauty products to homemade masks, vitamin C is a significant ingredient in everything. It is used to treat skin issues like acne, dark spots, hyperpigmentation and fine lines. It enhances collagen production in the skin, which is the key for skin’s elasticity and plumpness. Vitamin C is water soluble, so it is easy for our body to transport it to our tissues. But it cannot be stored very well and excess is excreted through urine. So, it’s important to keep up with its daily intake. Citrus fruits like oranges and limes, berries like strawberry, leafy greens and potatoes are a great source of vitamin C.
Without enough vitamin A, our skin might get dry, itchy or bumpy. It prevents sun damage by interrupting the process that breaks down collagen. Vitamin A helps oil glands and aids healing of cuts and scrapes naturally. Our body uses vitamin A to reproduce and grow cells. Vitamin A can be found in oily fish, eggs, liver, spinach, carrot and sweet potatoes. Too much vitamin A shouldn’t be consumed if you are pregnant because it may harm the fetus. Visit Dermatologists in Dr. Ziauddin Hospital or a physician if you are unsure about your skin care routine while being pregnant.
Vitamin D supports skin cell metabolism and helps skin grow and repair itself. The cholesterol in our body converts into vitamin D upon exposure to UV radiation from the sun. Vitamin D is not only good for skin but also for our bones, brain, heart, muscles and immune system as well. Its deficiency can be a reason behind persistent acne. Vitamin D is found in fish like tuna, salmon, cod. Eggs and mushrooms are also a major source of vitamin D. It is best to spend at least 10 minutes out in the sun daily to get sufficient amounts of vitamin D.
Our body produces vitamin E naturally through sebum. Vitamin E absorbs energy from harmful UV rays and protects the skin against sun damage. Like vitamin C, vitamin E is an antioxidant. It works great when combined with vitamin C by strengthening cell walls, so the skin cells have better protection against premature aging and wrinkles. Adults need 15 mg of vitamin E per day. Nuts and seeds like almonds, hazelnuts and sunflower seeds are good sources of vitamin E.
Vitamin K is essential in helping the blood clotting process which heals wounds, bruises and areas affected by surgery. It also helps eliminate stretch marks, spider veins, scars, dark spots and stubborn circles under eyes. If you visit a Dermatologist in Doctors Hospital for lightening your post pregnancy scars, they might suggest topical lotions and creams with Vitamin K. Our body’s daily requirement of vitamin K is 90 to 120 mg for adults. This can be met if you add adequate amounts of foods like kale, spinach, lettuce, cabbage and green beans in your diet.
There are eight different classes of B vitamins to be exact. They all work with enzymes to support body functions.
B1 (thiamine) is good for red, irritated, acne prone or dry skin.
B2 (riboflavin) can help improve skin tone, makes skin more radiant and balances natural oils.
B3 (niacinamide) supports skin’s natural defenses.
B5 (pantothenic acid) keeps skin feeling hydrated and supple.
B6 (pyridoxine) helps diminish the effects of hormonal imbalances leading to acne breakouts.
B7 (biotin) gives skin a revitalized appearance.
B9 (folic acid) lends skin a purified feeling.
B12 (cobalamin) boosts the radiance and helps diminish dark spots and uneven skin tone.
Some top sources of B vitamins include meat, liver, seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast.