Vitamins for Skin

A flawless skin is the dream of every beauty conscious individual. Today, where life revolves around socializing and social media, looks and presentation have become increasingly important. Everyone wants to have those perfect model looks for themselves and their pictures. People go to many lengths to acquire their desired skin results. From homemade recipe masks to luxurious beauty products and expensive cosmetic surgeries, skin is constantly under one or the other procedure. In this cosmetically driven era, skin and beauty industry is thriving by leaps and bounds. People, irrespective of their age, want to look effortlessly beautiful.

However, in addition to using a wide range of skin care products for the skin, what makes it shine is actually what goes inside. The kind of food an individual eats plays a pivotal role in making the skin look the way it appears. It is very easy to fix skin problems by introducing essential vitamins in food. The following discussion reveals information about the best vitamins for skin including their benefits as well as sources.

Vitamins For Skin

Best Vitamins for Skin

Following are the most important vitamins for an impeccable bright skin.

  • Vitamin A - Prevents wrinkles
  • Vitamin B3 – Causes a Healthy Red Flush
  • Vitamin C - Fights spots
  • Vitamin E - Prevents dullness/dryness
  • Vitamin K - Dark circles

Let’s study these vitamins in a little more detail and find out more about their benefits and sources.

Vitamin A

Benefits of Vitamin A

Vitamin A is generally good for skin but one reason that makes it extremely important is that it prevents wrinkles and fine lines from forming. If you already have wrinkles and fine lines, vitamin A will help you decrease those lines and wrinkles giving you a younger looking skin. Consider it an anti-aging miracle vitamin. It also reduces the brown spots and smoothers any roughness.

Sources of Vitamin A

Vitamin A is found in the following food substances.

  • Carrots
  • Apricots
  • Pumpkins
  • Spinach
  • Kale
  • Guava
  • Cantaloupe
  • Red peppers
  • Watermelon
  • Broccoli

There are also many skin creams available over the counter these days that can fulfill the need of vitamin A through external application. These vitamin A extracts are called retinoids.

Diseases Due to Deficiency of Vitamin A

The main disease of skin which is caused by the deficiency of Vitamin A is pre-mature ageing. The deficiency causes the skin to wrinkle and produces spots as well as lines which makes the skin look dull and aged before its original time.

Vitamin B3

Benefits of Vitamin B3:

Vitamin B3 is known to be the most effective hydrant for your skin. It improves the overall glow of the skin by providing moisturization and fights redness and spots. Vitamin B3 also increases the production of ceramides and fatty acids. Both of these unite to compose the outer barrier of the skin. When this barrier has been strengthened, the skin does not lose its hydration easily. Therefore, it locks in the moisture and locks out irritants.

Sources of Vitamin B3:

The richest sources of vitamin B3 include the following:

  • Tuna
  • Turkey
  • Chicken
  • Mushrooms
  • Peanuts
  • Beef
  • Mutton
  • Fresh Green Peas
  • Avocado
  • Sunflower Seeds

Diseases caused by the Deficiency of B3:

Deficiency of this vitamin causes the skin to be flaky and dry. The major diseases caused by this deficiency are Pellagra and skin lesions.

Vitamin C

Benefits of Vitamin C

Vitamin C is an all-rounder for a great looking skin. It not only helps to smoothen the skin but also decreases dark spots and prevents them from forming again. It clears the skin by fighting against free radicals which are responsible for causing sagging and wrinkling. In short, vitamin C is also an anti-ageing agent which keeps the skin firm and tight to make it look younger and healthier.

Sources of Vitamin C:

It is mostly found in fresh fruits and vegetables. The following sources contain the highest amount of vitamin C.

  • Oranges
  • Strawberries
  • Grapefruits
  • Kiwi
  • Lemons
  • Tomatoes
  • Pineapple
  • Papaya
  • Bell Pepper
  • Green Chilies

Diseases caused by the deficiency of Vitamin C

The deficiency of vitamin C can cause an impaired wound healing. So if there is a cut or wound on the skin, it will take a long time to heal. Other than this, the deficiency of this particular vitamin can also cause rashes to develop on the skin. In addition, lines and wrinkles and a saggy skin are caused as effects of pre-mature ageing.

Vitamin E

Benefits of Vitamin E

The major reason to introduce vitamin E in the skin care regime is that it acts as the ultimate protector owing to its antioxidant properties. It protects the skin from harmful UV rays, smoke and other pollutants in the environment. In addition, it helps to lock in moisture and defends against the free radicals formed as a byproduct of several metabolic reactions in the body. In this way, vitamin E acts as the ultimate savior for the skin. As an anti-aging vitamin, it leads to a young and a flawless skin.

Sources of Vitamin E

This amazing skin-friendly vitamin is found in high amounts in the following substances.

  • Cod-liver oil
  • Corn oil
  • Margarine
  • Hazelnuts
  • Peanut butter
  • Olive Oil
  • Avocados
  • Almonds
  • Sunflower Seeds
  • Pineapple

Diseases caused by the Deficiency of Vitamin E

Deficiency of Vitamin E will lead to a dull, red and dry skin. It will also decrease the skin’s natural defense against the irritants in the atmosphere. Eczema is a skin diseases marked by extremely dry, scaly patches on the skin accompanied by severe itching. A lack of vitamin E can lead to this painful condition. In addition, a deficiency of this vitamin can also make already existing skin conditions worse, such as psoriasis, lesions and rashes.

Vitamin K

Benefits of Vitamin K

Vitamin K can do wonders to cure monstrous dark circles under the eyes which are found in a large number of individuals around the world. The vitamin performs this task by controlling blood clotting and preventing the seepage of blood from the fragile capillaries under eyes which is the cause behind dark circles.

Sources of Vitamin K

Introducing the following food substances in the daily diet can fulfill one’s requirements for vitamin K.

  • Meat
  • Cheese
  • Eggs
  • Broccoli
  • Spinach
  • Swiss Chard
  • Basil
  • Olive Oil
  • Asparagus
  • Beans

Diseases Caused by the Deficiency of Vitamin K

Deficiency of vitamin K can cause rosacea, a skin condition in which the skin turns red, particularly in areas including the chin, nose, cheeks and forehead. The redness may also be accompanied by pimple breakouts in the mentioned regions of the face. The disease causes victims to feel under-confident owing to their blotted physical appearance.

It is important to note the worth of the common saying “you are what you eat”. This is particularly important in case of the skin. Therefore, one must include all of the above mentioned vitamins in one’s diet along with other important nutrients after consulting a physician or nutritionist.

About the Author

Posted by: M. Isaac / Senior writer

A graduate in biological sciences and a PhD scholar (NCBA&E University, Lahore), M. Isaac combines his vast experience with a keen and critical eye to create practical and inherently engaging content on the human body. His background as a researcher and instructor at a secondary school enables him to best understand the needs of the beginner level learners and the amateur readers and educate them about how their body works, and how they can adopt a healthier lifestyle.

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