Top 5 Vitamins for Your Skin

“Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs.” This is what Georgiana Donadio, PhD, DC, MSc, founder and director of the National Institute of Whole Health in Boston has to say about our skin in a WebMD article.

Unfortunately, we sometimes just take care of the “surface issues” of our skin. And so we could be very up-to-date with the kind of lotion, soap or facial wash to use for our skin but we forget to take care of what’s going on inside our bodies which as Dr. Donadio has noted will eventually manifest on our skin.

We need to consider then what we fill our bodies with. What food, drinks are we taking in? What vitamins, if any, are we making sure to be part of our health regimen?

Speaking of vitamins, here are the top 5 which would do good for your health, for your skin.

Vitamin C. This vitamin is good for your overall health but this is also good news for your skin as well.

Vitamin C helps create collagen, a connective tissue, which keeps our skin firm. Being an antioxidant, it also protects the skin from free radical damage. Free radicals are a harmful byproduct of sunlight, smoke, and pollution.

According to studies, topical application of Vitamin C can even reverse hyperpigmentation. It can also prevent the consequences of prolonged sun exposure which can lead to skin cancer, according to Karen E. Burke, MD, in a news release.

Source: Other than from the tablet form or from your lotion, Vitamin C is found in citrus fruit, bell peppers, broccoli, strawberries, tomatoes, brussels sprouts, and many other greens.

Vitamin A. This vitamin, like Vitamin C is also an antioxidant and is essential for skin health. It is necessary for the maintenance and repair of skin tissue.

According to medical studies, topical Vitamin A can help reduce wrinkles, provide psoriasis relief and can also give good acne control.

Vitamin A also helps in protecting our vision and is also known to provide protection against lung cancer.

Source: Aside from creams containing this vitamin, it can also be found in the following: sweet potatoes, carrots, spinach, and mangoes. Retinoid, a type of vitamin A, can be found in beef, dairy and eggs.

Vitamin E. This vitamin also contains antioxidants and is said to be responsible in making  your skin beautiful. This oil-soluble vitamin will also protect the skin from free radicals. Studies also point out that Vitamin E is your sure ally in getting rid of acne.

Taking this vitamin, according to Harvard Health publications, will also help you store up Vitamin A in your system.

Source: Aside from lotion, cream, serum or tablet form, Vitamin E is also found in nuts, seeds, vegetable oils, olives, spinach, and asparagus.

Vitamin K. Compared to the 1st three Vitamins, this vitamin may not sound so familiar but it is one that is very helpful for the skin.

Vitamin K aids in healing wounds and bruises. It will fight against circulatory problems that cause the skin to look dark. Think dark circles, spider veins even stretch marks and scars. Vitamin K is responsible for helping blood clot.

Source: Cabbage, liver, kale, and milk.

Vitamin B Complex. The most important B vitamin for the skin is biotin. This nutrient forms the basis not only of the skin but also of the nail and hair cells. Without sufficient amounts of biotin, a person may suffer dermatitis and even hair loss.

Topical preparations with Vitamin B helps hydrate cells and even gives instant healthy glow. The topical form of the vitamin, according to studies, can also dramatically improve

Another specific Vitamin B called niacin is helpful in retaining skin moisture making the skin look younger. Niacin also soothes dry and irritated skin, thanks to its anti-inflammatory properties. It can also serve as lightening agent to even out blotchy skin tone.

Source: Aside from topical preparations and tablet form, Vitamin B is found in bananas, eggs, oatmeal, and rice. Our bodies also make some biotin on their own.