Skin Health: The Best Vitamins & Minerals For Your Skin
Video: The Role of Vitamins and Nutrition with Your Skin
Whether you are striving to eliminate acne, reduce eczema flare-ups, or reverse the signs of aging, adding certain vitamins and minerals to your daily regimen may help.
These are the best vitamins and minerals for your skin:
Vitamin C is a powerful antioxidant with the ability to shield the skin from a number of environmental pollutants and free radicals. Vitamin C has been proven to boost the skin’s natural UV protective properties, making it a great vitamin for people who are routinely outdoors. Additionally, vitamin C is known to have direct influence on reducing pigmentation issues such as age spots while simultaneously spurring increased collagen production.
Get your vitamin C through a topical serum, preferably one that contains Ferulic acid, which can help increase the stability of the vitamin C as well as boost the skin’s absorption. You can also get vitamin C by adding foods like oranges, strawberries, kiwis, tomatoes, or broccoli to your diet.
Vitamin A is a naturally occurring vitamin that can impact the health of the skin in many ways including enhancing the skin’s collagen, reducing pigmentation, regulating oil (sebum) production, and reducing redness or inflammation. Consistent usage of vitamin A-based skin care products can smooth out your wrinkles and even out your skin tone.
To harness the benefits of vitamin A, try a Retin-based skincare product like Retinol or Retinoid (see this blog post for more info). Vitamin A rich foods include carrots, sweet potato, kale, spinach, and eggs.
The “B” in vitamin B could stand for “boosting” as the vitamin has been shown to help the skin deal with chronic skin issues like acne, eczema, and rosacea. Vitamin B can also be a skin lightening agent.
Increase your intake of vitamin B by taking a multivitamin and eating more poultry, fish, lean beef, low fat dairy, and fortified tofu.
Vitamin E is probably best known for its moisturizing effects, making it a much-needed vitamin for dry skin types. Specifically, this vitamin works to helps the skin maintain its hydration by sealing moisture in. In addition to being an excellent moisturizer, vitamin E has anti-inflammatory properties which can help to calm irritated skin.
Finally, vitamin E actually boosts the skin’s absorption ability. Getting enough vitamin E can actually enhance the effectiveness of skin care products by helping them better penetrate the skin.
Vitamin E rich foods include almonds, avocado, wheat germ, sunflower seeds, and palm oil.
Vitamin K is very influential in terms of regulating the body’s blood flow as it works to keep the capillaries in the skin fully functioning. This vitamin is particularly useful ingredient in eye creams as it can help reduce undereye dark circles and puffiness.
Foods that are rich in vitamin K include brussels sprouts, collard greens, cabbage, prunes, cucumbers, asparagus, and blueberries.
In addition to the above vitamins, there are several minerals that can boost skin health:
- Zinc: A proven anti-inflammatory with many of the same benefits as vitamin A
- Sulfur: A mineral with antibacterial properties that can help control oil (sebum) production
- Zinc Oxide: A key sunscreen ingredient, Zinc Oxide helps protect the skin from sun damage
- Copper: An antioxidant that can also reduce wrinkles by stimulating collagen remodeling.
- Omega 3 Fatty Acids: These can aid in alleviating dry, flakey skin conditions. Your best sources of omega 3s are fatty fish like salmon, walnuts, as well as flax or chia seeds.