5 best vitamins for the skin to add in your skincare routine

 If you want to have healthy, radiant skin, some specific vitamins and minerals are crucial for that. Research indicates that some vitamins may play an integral role in skin health. Oftentimes, these best vitamins for skin would be most effective when applied topically. Following a healthful, balanced diet with adequate nutrient and vitamin can enhance skin health while improving overall health.

Vitamins aren’t revolutionary, nevertheless. They’re naturally forming compounds that the body needs to function normally.

Vitamin D

Vitamin D boosts skin cell metabolism, helping the skin repair itself. Therefore, vitamin D deficiency might lead to skin problems. In addition to getting a little sun each day, beneficial sources of vitamin D include salmon, swordfish, and tuna, and fortified vitamin D milk.

Nevertheless, most of these foods contain small amounts of vitamin D, so it’s almost impossible to get what your body needs just from food. Fortunately, according to most physicians, you can take about 5,000 to 10,000 IU’s of vitamin D supplements daily to get enough vitamin D.

Vitamin C

Vitamin C is an antioxidant and can reverse free radical-induced oxidative damage, which plays an important role in aging, including skin aging. So taking vitamin C supplements can improve skin health and slow the skin aging process. Most multivitamins contain vitamin C, and it is also readily available in many citrus fruits as well as most vegetables, including broccoli, bell papers, strawberries, cauliflower, and squash.

Applying vitamin C topically can enhance elasticity, leading to younger and brighter skin look. Vitamin C serums stimulate collagen production, fighting the damaging effects of the sun. Also, it is an effective skin moisturizer and can smooth your skin for at least 3 hours after application.

Zinc

Zinc might be one of the most important things in this list if you have acne and breakouts. A lot of times, acne is caused due to zinc deficiency. This mineral lessens the formation of harmful free radicals and protects skin’s fat and fibroblasts–the cells which make collagen and protect your skin against UV light, pollution, and other skin-agers.

Zinc is known as the regenerative mineral, so if you have an open wound or cut your body, zinc help regenerate and create new and healthy tissues. Zinc is also known as the most important mineral for your immune system. You can get zinc from foods such as shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains.

Also, if you have a zinc deficiency, experts say you can take about 30 milligrams twice a day for about a month and then afterward about 30 milligrams per day. After the course of six months to a year, take 15 milligrams a day.

Vitamin A

Many multivitamins contain the recommended daily intake of vitamin A. Other good sources of vitamin A include carrots, pumpkins, dark leafy green vegetables, sweet potatoes, and eggs.

Retinoids are manufactured forms of vitamin A which increase the rate of cell turnover, improve the texture and tone of the skin by exfoliating dull and lifeless skin, fight against acne, and slow the signs of aging. Also, research shows retinoids increase skin thickness and reduce wrinkles over a couple of weeks by stimulating collagen gene expression.

However, retinoids can increase your skin’s sensitivity to the sun, so wear sunscreen while applying retinoids, and continue it several weeks after you stopped taking it.

Vitamin E

Like vitamin C, vitamin E is an antioxidant which may slow aging, which free radicals trigger. Seeds, eggs, nuts, mangoes, Aloe vera, and corn are all full of vitamin E

Many skincare products include vitamin E, and it is a popular scar treatment. If you ever have a scar or you’ve cut yourself, and you want to prevent scarring, put a mixture of Vitamin E, essential oils like lavender and helichrysum on the damaged area.

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