10 Best Vitamins for the Skin

If you’re like most of the women out there, then you care about the way you look.

Creams, facials, scrubs… you name it, women will do just about anything to have that perfect glowing skin which hides the true age.

Specialists say that you are what you eat and they couldn’t be more right. When it comes to taking care of your skin, and other body parts for that matter, external treatments are nothing compared to a healthy diet, or let’s at least say they go hand in hand. A healthy looking skin needs vitamins and some of the best vitamins for the skin are found in your own fridge. Nourish your skin from within to get things done. Do you think you need to change your eating habits? Well, yeas. After a certain age we all should be more careful with what we eat. So, let’s have a look at some of the best vitamins you can include in your diet for that Hollywood glow.

Photo via Melecotte

1. Vitamin C

One of the most important roles of this vitamin in terms of dermatology is counteracting sun damage. It exercises its role in combating free radicals as a collateral result of sunlight, smoke and pollution, which have a negative effect on collagen and elastin fibers that maintain the skin structure and cause wrinkles and skin aging. Vitamin C even brightens your face and it diminishes brown spots on the skin.

It is found in most acidic fruits (grapefruit, orange, lemon, blueberry, strawberry, raspberry, black currant) and exotic (kiwi, mango). Also in cabbage, tomatoes, potatoes, peppers, greens.

Photo via Science Daily

2. Vitamin E

Like vitamin C, vitamin E is a powerful antioxidant, protecting the skin from sun damage, keeping it smooth and preventing wrinkles. When you buy a face cream, make sure Vitamin E is an active ingredient. It works miracles for dry and rough skin.

Where do we find it? Concentrated in wheat germ oil, but also in palm oil and soybeans.

Photo via One Green Planet

3. Vitamin A

This is one of the best vitamins for the skin. Vitamin A increases skin elasticity, prevents wrinkles as well as the development of stretch marks and it is essential ingredient in anti-aging products. It has significant moisturizing qualities, perfect for dry, flaky or itchy skin. In addition, used in creams, this vitamin is very effective in the improvement skin conditions such as acne or psoriasis.

It is found in liver, butter, egg yolk, Camembert cheese, cow milk, fresh eels and sardines.

Photo via Green Idea Reviews

4. Vitamin B2

It is still rarely used in skin care creams. However, this family of vitamins is essential for skin radiance and luminosity. Too much sebum or insufficient? Redness? This remedy is often in our plate.

Vitamin B2 (riboflavin) improves the quality of skin tissue. It is present in many foods. A seborrheic dermatitis (redness on nose wings, dry lips) may reveal a deficiency of vitamin B2.

It is found mainly in liver, as well as eggs, dried fruits, mushrooms, milk, asparagus, spinach and green peas. Also in meat, avocado, bananas and whole bread.

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5. Vitamin B3 (PP or niacin)

It protects skin from the damaging effects of the sun and participates in the transformation of lipids, carbohydrates and proteins. A dry skin and low quality of it (dermatitis, redness) can translate into a Vitamin B3 deficit.

It is found in liver, chicken, peppers, milk, tuna, turkey and salmon. In a lesser quantity it is found in other types of meat and fish, as well as mushrooms.

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6. Vitamin B5 (pantothenic acid)

Vitamin B5 promotes growth and strength of skin and hair. This vitamin is found in most current food, such as eggs, meat, vegetables and milk. So this vitamin you’re probably consuming without even knowing.

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7. Vitamin B6 (pyridoxine)

This type of vitamin regulates sebum production. A very oily skin with seborrheic eczema can be a sign of a deficit. It is found in liver, meat, mutton, ham and chicken, as well as wheat flour, milk, nuts and avocados.

Photo via Tobias Cooks

8. Vitamin B8 (biotin)

Vitamin B is part of the series of best vitamins for the skin. It interferes with cellular energy production necessary for life. Its absence causes hair loss, thinning eyelashes and eyebrows. Also we may notice apparent skin inflammation around the natural orifices and nails. Raw egg whites inhibits the absorption of this vitamin, causing vitamin deficiencies.

Where can we find it? In yeast, cauliflower, mushrooms, chicken, eggs, dried beans and peas.

Photo via Fresh

9. Vitamin B9 (folic acid)

Vitamin B9 plays an important role in the process of blood cells, brain cells and skin cells. Deficiency of this vitamin is due to the fact that we don’t eat enough fresh and raw vegetables. This deficiency is the origin of all skin problems. Boiling vegetables destroys either partially or completely this vitamin.

It is found in carrots and raw cabbage, asparagus, spinach, green beans, cooked quickly and cow’s milk. It is also present in meat, eggs and liver (where it is less sensitive to boiling than vegetables).

Photo via Food Beast

10. Vitamin B12 (cobalamin)

Vitamin B12 is indispensable for the formation of red blood cells and immune and nervous system functions. Deficiency is observed mainly in vegetarians and lacto-vegetarians, and their children, and in people who have had diets too high in fiber. The main abnormalities it can cause? Inflammation of the skin, alopecia (hair loss) and gray hair.

It is found in all animal products, especially beef and chicken liver, veal, fish, eggs, mutton, cow’s milk and cheese.

I don’t know about you, but this “diet” for beautiful skin seems pretty easy to follow. Meat, fresh vegetables, fish, eggs, milk… these types of food will have beneficial effect not just on your skin, but on your entire body. So, if you want to look 30 in your late 50s make sure you include all of the above mentioned food in your regular diet. Don’t forget to exercise!

Do you know any other foods that are good for the skin or maybe some homemade facial masks with fresh ingredients? Make sure you share your trick with the rest of our readers.

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