Taking vitamins and nutrients can keep your skin looking beautiful. You probably have multiple steps to your skincare routine, so why not add one more? Incorporate these essential vitamins and nutrients into your daily regime.
7 Most Important Vitamins and Nutrients for Healthy Skin
Having healthy skin makes you look and feel good. Washing your face regularly is one way to maintain clear skin, but vitamins are also useful. Here are 7 essential vitamins and nutrients to add to your skincare routine.
- Vitamin D
Vitamin D is produced when your skin absorbs sunlight. That’s why it’s important to get outside at least once a day. Vitamin D can help with skin cell growth and repair and improve your metabolism. It can increase your skin’s immune system and reduce inflammation.
There are products containing this vitamin that help with psoriasis. To get Vitamin D naturally, eat foods containing this vitamin, such as salmon or tuna fish. Try to get at least 600 IU’s of Vitamin D daily.
- Vitamin C
This vitamin is found in the outer and inner layers of your skin. It produces collagen which plays a role in skin elasticity. Vitamin C also decreases cell damage, heals wounds, and prevents wrinkles.
Plus, it can lighten your skin and make it appear more radiant. To get Vitamin C you can find over-the-counter products and dietary supplements. Another idea is eating citrus or plant-based foods, such as oranges or strawberries.
- Vitamin E
This antioxidant helps to protect against sun damage by absorbing harmful UV light. This then prevents dark spots and wrinkles. Vitamin E is produced through an oily substance emitted by your skin’s pores. This substance keeps your skin conditioned reducing dryness. You want to get at least 15 mg a day of Vitamin E.
You can do this by taking supplements or using a topical cream. If you take any medications, talk doctor about drug interactions. For example, Vitamin E may interfere with some cholesterol-lowering medications.
- Vitamin K
Vitamin K helps aid in the process of blood clotting. They can also help with certain skin conditions, such as stretch marks, spider veins or dark spots. This vitamin can be found in multiple topical creams, including Aroma Naturals products. Doctors use these creams for people undergoing surgery to reduce swelling and bruising. Along with medication, you can eat foods rich in Vitamin K, like kale or spinach.
The protein you eat turns into amino acids which are the building blocks for your cells. They’re also used to make important proteins, such as collagen, which form the structure of your skin. Some amino acids protect your skin against UV rays or heal and repair damaged tissue.
To get more protein, consider eating more meat, such as beef or chicken. You can also make simple swaps such as eggs or yogurt for cereal. Another tip is to include a source of protein with every meal.
Here is some food containing protein to add to your plate:
- Lean meats
- Seeds and nuts
- Beans and lentils
- Vitamin A
Vitamin A prevents sun damage by interrupting the process of collagen breakdown. It may also protect you from sunburn, help your oil glands, and heal scrapes and cuts. The recommended daily intake of Vitamin A is 900 mcg RAE for men and 700 mcg RAE for women. To increase your daily intake, take supplements or eat leafy green vegetables.
Calcium can strengthen your bones and prevent serious injury. It can even rejuvenate your skin, by regulating cell turnover. Calcium improves your skin’s barrier by keeping out pathogens and locking in moisture. So, if you have dry skin, this nutrient is beneficial.
You need at least 1,000 mg of calcium per day. One easy way to obtain this goal is by drinking milk. You can also eat other dairy products, such as cheese and yogurt. Another idea is taking dietary supplements, like calcium carbonate or calcium citrate. Keep in mind calcium carbonate should be taken with food.