Vitamins are the substance found in foods we eat. Your body needs them to work properly. When it comes to their importance, each one has a special role to play.
Make sure you get enough vitamins to keep your skin looking fresh and healthy
1. VITAMIN A / RETINOL
Vitamin A is also known as retinol and it acts as anti-aging. It acts as anti-oxidant by preventing skin from the damage caused by free radicals. Collagen levels are increased by taking vitamin A which increases the elasticity of the skin. It improves the overall appearance of the skin and makes it radiant. Vitamin A is beneficial against other skin conditions like acne and dermatitis.
Vitamin A can be obtained from foods i.e spinach, carrots, tomatoes, seafood etc. Supplements for oral intake and topical applications on the skin are also available from pharmacies.
2. VITAMIN B3 / NIACIN
Overexposure to the sun damages the skin badly, it leads to darker complexion and spot formation. Vitamin B3 is helpful in preventing unwanted side effects of sun exposure such as hyperpigmentation. It causes the skin to look fresh and bright. It minimizes the aging and wrinkling of the skin.
Vitamin A is present in kidney beans, peanuts, mushrooms, chicken etc. It is available in powdered form and intended to be mixed with your moisturizer.
3. VITAMIN B5/PANTOTHENIC ACID
It keeps the skin hydrated by preventing water loss. This has a natural ability to moisturize, soothe, heal and regenerate the skin.
Egg yolk, milk, yogurt, fish, chicken contain this vitamin. Lotions, creams or ointments containing B5 are also available for skincare.
4. FOLIC ACID/ VITAMIN B9
Folic acid plays a vital role in helping to maintain the skin’s natural beauty. It contains antioxidants that work to reduce oxidative stress in the skin. This can improve moisture-retention and alleviate skin dryness.
Leafy green vegetables, citrus fruits, beans, cereals and rice etc contain a significant amount of folic acid. Moisturizing lotions and creams are also available for skin care.
5. VITAMIN C/ ASCORBIC ACID
Vitamin C keep up the levels of anti-oxidants in the body this prevents wrinkles and aging. Collagen is synthesized from vitamin C to maintains the elasticity of the skin. Vitamin C strengthens our immune systems.
Guava, strawberries, papaya, peas, grapefruit, red pepper contains vitamin C. For topical application, lemon can be used as well as by mixing vitamin C into your cream or moisturizer.
6. VITAMIN D
Skin synthesize vitamin D from sunlight. Adequate levels of vitamin D are essential for skin health and deficiency can cause acne and infections.
Fish, cheese, egg yolks contain vitamin D and supplements are available for persons having less sun exposure.
7. VITAMIN E/ TOCOPHEROL
Vitamin E act as a barrier from ultraviolet radiations that are damaging to the skin. It moisturizes the skin and keeps it in good condition. It reduces the harm caused by oxidative stress and inflammation. Vitamin E prevents dark spots formation and dryness in extreme weather conditions. It is used in psoriasis and eczema.
Hazelnuts, pine nuts, almonds, broccoli, olives etc are good sources of vitamin E. Its capsules and oil is available easily from the market.
8. VITAMIN K
Vitamin K keeps the skin healthy and it is used for wrinkled skin. Vitamin E reduces the skin pigmentation and is exceptionally useful to prevent dark circles and stretch marks. It is helpful for bruised and wounded skin.
Vitamin K content of the body can be increased naturally by eating cabbage, lettuce, cereals, parsley, turnip etc. Creams containing vitamin K are available for skin nourishment.
Choline are the building blocks of the cell membrane. Having them in abundance means to ensure that any damage to the cell wall or from free radicals can be quickly repaired. For skin hydration, you need to combine adequate water consumption with essential fatty acids and choline supplements.
Eggs, liver, and peanuts, are especially rich in choline. Choline is available in dietary supplements containing choline only, in combination with B-complex vitamins, and in some multivitamin products. The forms of choline in dietary supplements include choline bitartrate, phosphatidylcholine, and lecithin.
Author: Sana Khalid