Your skin, being the body’s largest organ, has garnered much attention from scientists and dermatologists. Its health has become one of the main concerns that have paved the way for the global skincare industry.
If you are skin-conscious, you must know that skin health depends on overall body health inside and out. So, how would you achieve the target of healthy and clear skin? A strong, well-known recommendation is to add a rich variety of vitamins and minerals to your diet.
Importance of Vitamins for Clear Skin
Different vitamins and minerals are used to achieve and maintain healthy and clear skin, as these vitamins and minerals play the following roles in getting clear skin:
- They repair your skin cells and enhance their growth.
- They regulate oil production.
- They protect the skin from UV rays and other environmental factors that can damage it.
- They also reduce inflammation.
Let’s look at some of the best vitamins for clear skin and discuss their different supplements.
Vitamin A
Vitamin A is a fat-soluble micronutrient and is important for improving your skin health.
Role in skincare
Its anti-inflammatory property benefits skincare as it can help you with your acne problems, enhance collagen production, reduce signs of aging such as wrinkles, repair skin tissues, and enhance sebum production. Vitamin A also acts as an antioxidant and reduces free radical damage to your skin.
Diet and supplements required
Vitamin A is present in different food items such as spinach, kale, mango, chicken, beef, fish, eggs, pumpkin, cheese, etc. These foods are very beneficial for a “clear skin diet”.
In supplements, it can be taken as carotenoids as a precursor of retinol, such as beta-carotene, retinol, retinyl palmitate, etc.
Vitamin B
These are water-soluble vitamins which means they can’t be stored in the body.
Role in skincare
There are 8 different classes of vitamin B and each of them has significant potential for skincare.
- Vitamin B1 contributes to the overall wellness of your skin.
- Vitamin B2 helps in giving radiance to the skin and enhances skin vitality.
- Vitamin B3 can brighten up the skin and play a role in antiaging.
- Vitamin B5 provides soothing properties and moisturizes skin. It is more recommended for dry skin problems. This vitamin also greatly lowers sebum production and inflammation.
- Vitamin B6 gives skin a healthy complexion and reduces acne production by regulating hormone imbalance.
- Vitamin B7 is beneficial for skin, hair, and nails.
- Vitamin B9 has regenerative properties and hence results in skin renewal.
- Vitamin B12 can help with pigmentation and reduce and prevent dark spots.
Diet and supplements required
Vitamin B can be obtained from legumes, seeds, certain kinds of meat, dairy products, eggs, poultry, and leafy products. So, these are some of the best foods for clear skin.
Supplements available as vitamin B complex are a great option, especially vitamin B5.
Vitamin c
This is another water-soluble vitamin which is also known as L-ascorbic acid. You can’t produce vitamin C in your body, therefore, you have to incorporate it into your clear skin diet from outside sources.
Role in skincare
Vitamin C protects the skin from the damage caused by ultraviolet rays coming from the sun. It also enhances collagen production which gives skin a smooth and firm appearance. Moreover, this vitamin brightens up the skin and helps reduce dark spots and overall skin texture.
If used in combination with other micronutrients such as collagen and zinc, this can also deal with dryness and wrinkles.
Diet and supplements required
Citrus fruits are a rich source of vitamin C, other than this strawberries, bell pepper, and broccoli are also rich in this micronutrient.
Moreover, supplements can also complement in getting the required results. These supplements are available in the form of sodium ascorbate, calcium ascorbate, ascorbic acid, and other metal ascorbates.
Using a Vitamin C serum daily or a Vitamin C mask once a week can also greatly enhance a glowy appearance to the ski and help sustainably get rid of dark spots and hyperpigmentation.
Vitamin D
This fat-soluble vitamin is present in very few foods. It can be produced in the body as UV rays from the sun fall on the skin and initiate its synthesis.
Role in skincare
This vitamin blocks the negative impact caused by acne bacteria and enhances cell growth. Vitamin D also promotes wound healing and helps maintain the skin’s functionality. It regulates sebum production which moisturizes your skin and makes an overall healthy appearance.
Its appropriate ratio in the body also reduces the chances of some skin diseases such as eczema and psoriasis.
Diet and supplements required
Cheese, fortified foods, fatty fish, mushrooms, eggs, canned tuna, and fish oil have vitamin D.
You can also take a quality Vitamin D3 supplement every morning if you live in colder areas or want to fill in any lack you may have in taking this vitamin.
Vitamin E
Vitamin E, also known as tocopherol or α-tocopherol, is a fat-soluble potent antioxidant.
Role in skincare
It protects the skin from damage caused by different environmental factors such as lack of sleep, extreme weather, stress, etc.
It is the best moisturizer for your skin and hence reduces dryness, flacks, and wrinkles and increases collagen production. Its absorption to the skin heals acne problems.
Diet and supplements required
You can get a quality amount of Vitamin E from leafy vegetables, seeds, nuts, and whole grains.
Vitamin K
Vitamin K or phytonadione is a fat-soluble vitamin that is also called a clotting vitamin.
Role in skincare
It helps in the treatment of bruises and reduces dark circles. As an anti-inflammatory agent, it reduces redness and irritation on the skin.
Moreover, stretch marks, spider veins, scars, and other such skin conditions are also treated with vitamin K.
Diet and supplements required
Vitamin K is present in different food items such as mustard green, kale, natto, broccoli, chicken, green beans, avocado, and green peas.
Conclusion
Your skin demands care as do the rest of your body. By nourishing your body within, your skin will thank you by showing a radiant appearance. Growing in knowledge about the best vitamins for skin health is essential to reach your goal to heal any skin issues you may be dealing with. Now that you know foods to incorporate in your everyday eating, check out some foods to avoid that you may or may not know could be disrupting your skin health. Healthy and clear skin is always the wish of every human being and with some changes in your nutrition and lifestyle, this can be a reality. For healthy, delicious recipes to help clear your skin, check out our homepage and subscribe to our email list!
