When someone has perfect skin, everyone will want to know their secret vitamins for complexion they are using. Much as skin protection can be the number one strategy to healthy skin, you also need proper nutrition if you want youthful, healthy glowing skin. Quite a number of vitamins are known to be a great addition to your usual skincare routine And most of these vitamins that our skin craves for and needs so much comes from fruits and vegetables.

So which specific vitamins are beneficial where the skin is concerned. What should you be ingesting in addition to the products you keep applying on your skin? Well, read on as Love is All Colors shares with you some of the vitamins that will help you acquire that flawless skin from the inside out…

Best vitamins for skin health

Every skin care professional will tell you just how much a nutrient-packed diet will do justice for your skin. Simply taking a healthy diet can make all the difference. The skin is usually a reflection of what is happening inside your body. Supplements for good skin such as vitamins are great antioxidants and are necessary for pushing forward cellular activities happening in our bodies.

So which vitamins really help? Which ones are great vitamins for skin repair? Which vitamins for skin elasticity? Here are some of the best 5 vitamins for complexion that will leave both your skin and you feeling great…

Vitamin E

Vitamin E is one of the best vitamins that our skin requires as it protects it from oxidative stress. So whenever you see those celebrities that look ageless, that might be Vitamin E at work because it helps protect our skin against premature aging and wrinkles. It also works on scars and other skin imperfections making it one of the perfect vitamins for skin repair. Therefore it makes the skin look fairer as well.  This is one of the vitamins that if you look at the labels of many skincare products in the market, it’s one of the ingredients.

If you are the kind of person that likes to spend lots of time in the sun, the main function of this vitamin is to protect against sun damage. So basically, when you apply a cream that has it as the main ingredient, it will absorb the harmful UV light from the sun. This process is called photoprotection – which means the ability of the body to minimize the negative effects of the UV rays on the skin. The UV protection offered by Vitamin E means less or no dark spots and wrinkles.

Vitamin E is a great antioxidant and has perfect moisturizing properties.  Some of the best food sources of vitamin E are wheat germ oil, sunflower seeds, almonds, safflower oil, hazelnuts… The recommended amount recommended for adults per day is 15 mg.

Vitamin C

Also known as ascorbic acid, this is one of the readily available essential vitamins for complexion as it is found in a wide variety of fruit and vegetables. This is one of the vitamins for skin elasticity because it assists in the normal formation of collagen which supports skin strength.

This vitamin is found in both the outer layer of the skin (epidermis) and the inner layer of the skin (dermis). It is one of the vitamins that have antioxidant properties and also assists in collagen production that helps keep the skin healthy and elastic. This is the main reason vitamin C is one of the main ingredients used in many antiaging skincare products. A lack of this essential vitamin can contribute to skin sagging and skin bruising. It assists in the healing of damaged skin as well as reducing the appearance of wrinkles. Luckily it’s readily available.

Taking vitamin C orally increases the effectiveness of sunscreens in protecting the skin from harmful UV rays. The best food sources are citrus fruits and vegetables including oranges, strawberries, grapefruit juice, kiwifruit, red sweet pepper, broccoli, and potatoes. The amount recommended for adults per day is 75 mg.

Vitamin D

Our skins produce Vitamin D when sunlight is absorbed by your skin. For its production, the sunlight absorbed converts Cholesterol to Vitamin D. Its then transported through our bodies to assist in the production of healthy cells. The production of healthy cells also includes the production of healthy skin cells.

What makes Vitamin D one of the best vitamins for skin health is that it plays an important role in skin tone. For people who suffer from psoriasis, it really does help in its treatment by using a man-made kind of vitamin D called Calcitriol. This topical cream reduces skin inflammation and irritation hence reducing the visible effects of Psoriasis.

A great source of vitamin D is by getting some sun exposure of about 10 minutes daily (But if there is a history of skin cancer in your family, consult with your doctor first. The best food sources are salmon, tuna, and cod. The other way to get vitamin D is by taking vitamin D fortified foods like breakfast cereals, orange juice, and yogurt. The amount recommended for adults per day is 600 IU per day.

Vitamin K

Do you have stretch marks, spider veins, dark spots, dark circles around the eyes or scars? These are just but the basic functions of vitamin K that make it to this list of vitamins for skin complexion. Vitamin K helps the body with the blood clotting process. This helps in healing wounds, bruises, or spreading the skin healing process after surgery.

Most topical creams for the skin have vitamin K as the main ingredient. This vitamin helps a lot with the treatment of a wide range of skin conditions. So this vitamin is mainly helpful for healing the skin of swelling and bruising.

The main natural food sources of Vitamin K are vegetables like kale, spinach, lettuce, cabbage, and green beans.

Vitamin A

Also known as retinol, Vitamin A is one of the vitamins for skin complexion which assists in the repair of normal skin. It protects the skin against sun damage as well as keeping inflammation at bay. So if you see an ingredient on the label of a skincare product with “retinoids”, then that is vitamin A for you. They reduce the fine lines and wrinkles by increasing the production of collagen. They also assist in the production of new blood vessels which assist in giving one a healthy glow by assisting with the coloration of the skin.

The best food sources are sweet potatoes, beef liver, spinach, carrots, pumpkin pie. The amount recommended for adults per day is 700 mcg.

Conclusion: Get the right vitamins

The skin is one of the greatest body organs. That’s why it is important to give it some tender loving care. Countless celebrities and skincare influencers have been promoting the benefits of supplements for good skin and vitamins for complexion.  And the good thing is that a lot of research has been done to back the benefits that the above skincare vitamins have for the skin and general health.

So make sure you get enough vitamins in order to maintain healthy young skin. This means less dark spots, redness, rough patches, wrinkles, and dryness.  Balance your exposure to the sun by getting some little sun exposure as well as protecting it by wearing protective sunscreen.

Get these vitamins by taking supplements, eating foods that have these vitamins occur naturally, or using skincare products that are rich in the above supplements to achieve optimum skin health.

Having healthy skin is not just about facials and skincare products. Just back that skincare regiment with eating healthy. Use nutrition to your advantage by taking a diet rich in olive oil, fish, nuts, seeds, brightly colored vegetables, and fruit as well as healthy fats which will help the skin to retain moisture. Top this up by supplementing with essential vitamins for the skin.

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