It’s true what they say: You are what you eat!

The question is: Are you getting enough of the right nutrients from the foods you eat, or should you be taking supplements?

Eating lots of fruits and vegetables rich in vitamins, minerals, and antioxidants is not just good for your whole body; it’s great for your skin, too.

Here are five of the best vitamins for your skin that you should be getting more of!

1. Vitamin A

Vitamin A is one of the best vitamins for wrinkles. Because vitamin A is a fat soluble vitamin, it needs to be consumed with fat to be fully absorbed by the body. Foods high in vitamin A include:

  • Sweet potatoes
  • Carrots
  • Dark leafy greens
  • Squash
  • Apricot
  • Bell pepper
  • Fish
  • Tropical fruit

You can also apply vitamin A topically in the form of retinoid creams, which reduce wrinkles, fade age spots, and smooth rough skin. Be sure to apply retinoids at night since sunlight can deactivate it.

2. Vitamin B3

Vitamin B3 is great for reducing redness and inflammation. Foods rich in vitamin B3 include:

  • Liver
  • Fish
  • Yeast extract
  • Bran
  • Crimini mushrooms

Vitamin B3 is also found in lotions, creams, and serums. Look for an ingredient called niacinamide on the label. In topical form, vitamin B3 is proven to increase production of ceramides and fatty acids, which helps to keep skin moisturized.

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3. Vitamin C

Vitamin C is an all-around powerful anti-aging vitamin. It’s found in:

  • Oranges
  • Potatoes
  • Strawberries
  • Lemons
  • Cantaloupe
  • Pineapple

When applied topically, vitamin C destroys free radicals that trigger wrinkling and sagging. It also helps smooth and firm skin as well as fades age spots. You should apply vitamin C cream in the morning to help protect your skin from free radical damage caused by the sun.

4. Vitamin E

Vitamin E is great for supporting healthy skin and hair. It’s a powerful antioxidant that keeps skin ultra-moisturized. Good sources of vitamin E include:

  • Almonds
  • Spinach
  • Hazelnuts
  • Kale
  • Raw seeds
  • Swiss chard

Vitamin E can also be applied topically to the skin, which helps to quell dryness. Vitamin E also neutralizes free radicals, warding off premature aging. Be sure to apply vitamin E oil to your skin before and after serious sun exposure.

5. Vitamin K

Vitamin K promotes healing within the skin. Foods rich in vitamin K include:

  • Broccoli
  • Brussels sprouts
  • Leafy green vegetables

When applied topically, vitamin K fades:

  • Spider veins
  • Bruises
  • Scars
  • Stretch marks
  • Burns

It also helps to lighten under-eye circles. Apply a facial cream containing vitamin K nightly.

Win the skin you want to be in

A number of vitamins give your skin a youthful glow. Chief among them are vitamins, A, C, and E, as well as the various B-complex vitamins. The ones you need more of depend on the skin issue you're facing. And you need to look at what foods you're eating, and what foods you're not.

References

  1. "5 Best Vitamins for Beautiful Skin," Prevention, December 11, 2013.
  2. "5 Vitamins to Make Your Skin Glow," StyleCraze, March 24, 2015.
  3. "The Best Vitamins to Take for Glowing Skin," Stylecaster, February 20, 2014.
  4. "Which Vitamin Is Best for Skin or Face?," Livestrong.com, January 18, 2011.

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