5 Essential Vitamins for the Skin

Our body’s biggest organ needs vitamins too. These vitamins aid in giving us clear and beautiful skin. They also deliver anti-aging and replenishing agents needed by the skin as we get older. Essential vitamins for the skin can be found in the foods we eat every day, in vitamin supplements and in facial creams, cleansers and moisturizers. Skin need vitamins not only to keep it clear and young looking but to stave off signs of aging as well. Here are essential vitamins needed by the skin to keep skin clear, fresh and young looking no matter how old you are.

Vitamin A

Vitamin A helps reduce wrinkles, fade brown spots and smooth roughness. The class of chemicals that form Vitamin A are called retinoids. According to dermatologists they are the best age reversers.  To maximize in this benefit it is best to apply retinoid creams during the night before going to bed because sunlight can deactivate Vitamin A. Foods rich in Vitamin A are those rich in beta carotene such as spinach, carrots, sweet potatoes and red peppers. Generally speaking food that is green, leafy, yellow and red is good sources of Vitamin A.

However application of retinoid creams can be irritating to the skin. Users have to follow their dermatologist’s instructions when using these creams. Side effects such as redness, flaking and scaling that can last for weeks is normal. The upside, they work fast and results could be seen within 4 to 8 weeks.

Vitamin B3

To reduce redness, keep skin hydrated and moisturized, Vitamin B3 is key. This vitamin increases the production of ceramides and fatty acids components of the skin’s protective outer protective layer. Skin that has good outer barrier can keep moisture in and irritants out.  It also helps minimize dark spots by preventing the transfer of pigment to skin cells. Lotions, creams and serums usually label Vitamin B3 as niacinamide.

Vitamin B3 (niacin) is water soluble so it is not stored in the body. We need to eat sources of the vitamin to reap its benefits. Meats such as pork, chicken, turkey, beef and fish are rich in niacin. Vitamin B3 can also be found in peanuts, mushrooms, green peas, sunflower seeds and avocado.

Vitamin C

Get rid of free radicals that can cause cancer with Vitamin C. it also helps in keeping skin firm, smooth and helps fade brown spots. Vitamin C is also a good anti-ager. For best results it’s best to take supplements that have at least 5% composition. A study of women with sun damaged skin used a cream with Vitamin C for 6 months and found significant improvement on the fine lines and brown spots. According to the experts using Vitamin C together with retinoids (Vitamin A) can help women achieve skin perfection.

The best time to use Vitamin C is during the morning before applying sunscreen to help shield skin from harmful UV rays. Foods rich in Vitamin C include orange, lime, lemons and grapefruit. It can also be found in non-citrus fruit such as papaya, strawberries, kiwi, pineapple and raspberries to name a few.

Vitamin E

Vitamin E is for moisture and to help neutralize the damaging effects of free radicals. Creams, serums and moisturizers should contain at least 1% of the Vitamin E to be an effective anti-aging product. This vitamin is important especially to those who suffer from dry skin as it helps the skin retain its natural moisturizers. A study conducted documented the effects of Vitamin E on cigarette smoking and found that the vitamin reduces the production of unstable molecules on the skin which results from exposure to cigarette smoke. The result also shows that when it is used before UV exposure skin is less swollen and dry.

Buy sunscreen with Vitamin E listed as an active ingredient and apply before serious sun exposure. A strong blast of UV light can deplete the body’s stores of Vitamin E. The best oil with Vitamin E is wheat germ oil with 1 teaspoon having 100% of your body’s daily need. Sunflower oil is also a good source. Green leafy vegetables such as turnip greens, collard and Swiss chard are also rich in Vitamin E.

Vitamin K

Get rid of dark circles with Vitamin K. Dark under-eye circles are caused by capillaries that allow blood to seep to the skin. Vitamin K also known as phytonadione helps stop the leak by controlling blood clotting. In one study continued use of Vitamin K significantly lightened circles. Most creams that contain the vitamin also contain retinoids so the best time to apply is during night time.

Kale, spinach, mustard greens, collards, beet, Swiss chard, turnip greens and dandelion greens are good sources of Vitamin K.

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