1. Vitamin C
➡The well-known vitamin for skin Vitamin C does not one but two amazing things for your skin: it protects against UV rays and also helps synthesize collagen. But that doesn’t mean you can go eat an orange and forgo sunscreen.
➡You still need sunscreen for full UV protection. However, vitamin C can help repair sun damage and add an extra layer of protection.
As for collagen, this is really important. Collagen is what keeps your skin firm and bouncy. As we age, collagen production naturally goes down, so our skin starts to sag down with it.
➡Since vitamin C aids collagen production, that means it keeps your skin looking firm and lifted.
vitamin C obtained from citrus fruits, cherries, berries, broccoli, and leafy greens are especially high in the vitamin.
➡You can also take a vitamin C supplement, but getting your C through food is preferred. Plus, you get all the fiber, nutrients, and other goodies that whole fruits and vegetables offer when you get your dose of vitamin C the old-fashioned way.
2. Vitamin D
➡Unlike other vitamins, in addition to oral consumption, we get vitamin D from exposing our skin to the sun. Cool, so just sit out in the sun to get your vitamins, right? Unfortunately, it’s not that easy.
➡With sun exposure also comes a heavy dose of UV rays that can cause damage, wrinkles, and even cancer. Yet, vitamin D has been shown to help reduce skin conditions like acne, rosacea, and atopic dermatitis.
3. Vitamin E
➡With similar UV fighting abilities as vitamin C, vitamin E is an antioxidant that protects the skin from sun damage.
➡Vitamin E is transported to the skin via sebum, i.e., the stuff that comes out of your pores to protect your skin — but also makes you oily.
➡In this case, oily skin is great! The vitamin E in sebum helps reduce damage from the sun and keeps your skin fresh and healthy.
➡Unfortunately, there are mixed results with topical application of vitamin E. Those free radicals can then cause a bit of damage to the skin.
➡Now, this damage is pretty mild, but it’s best to either apply topical vitamin E when you’re not going out in the sun (like a p.m. face mask) or get your E through food. Nuts, seeds etc
4. Vitamin K
➡Vitamin K is mostly known for its blood coagulation skills. When you cut yourself shaving and you don’t bleed all over the place, you can thank captain K.
➡There’s also some proof that it lessens skin conditions like rosacea, spider veins, and stretch marks. Most people easily get enough from their diet, but if you’d like a little boost, turn to leafy greens for vitamin K
5. B Vitamins
➡Some skin conditions might be a symptom of lacking a certain array of vitamins. It includes vitamins B-1, B-2, B-3, B-5, B-6, biotin, folic acid, and B-12. Yes, there are some non-Bs in there, but who are we to argue with science?
➡Anyway, this B complex is responsible for key body functions like energy, metabolism, and brain function. When the Bs get low, you can get skin rashes, cracks by the mouth, dry lips, and a bunch of other non-skin related symptoms.
➡So, if you have a rash or dry, scaly skin (especially near the mouth), a B vitamin deficiency might be the answer.
➡B vitamins can also helps the body with cell renewal. The easiest way to get your proper dose is to take a B Complex supplement. That way, you get all the Bs in one easy dose which helps your body function and your skin look its best.
6. Beta-carotene
➡Add another UV-fighter to the list: beta-carotene. Found fittingly enough in carrots, beta-carotene is another powerful antioxidant that keeps sun damage away from skin.
➡When you take beta-carotene, it may actually make you less prone to the sunlight. Again, that doesn’t mean you can pop a pill and frolic in the sun for hours. Sunblock is still the best way to protect your skin. But, beta-carotene might give you some extra protection against harmful rays.
➡The best way to get beta-carotene is through carrots. Also, leafy greens, squash, and cantaloupe will do the trick. Usually, you can get enough beta-carotene through food, so supplementation isn’t really necessary, as long as you eat your veggies.
7. Selenium
➡This is a little bit of a cheat because selenium is technically an essential mineral, not a vitamin, but it’s really good for skin which makes it worth mentioning.
➡It fights free radical damage and helps reverse skin damage and slow the signs of aging.
➡It also aids thyroid function, which keeps your metabolism in tip-top shape, which in turn helps your body metabolize all these lovely vitamins that keep your skin looking great.
➡As with other vitamins, the best way to get your selenium is through food. oysters, Brazil nuts, and halibut though you can also get the mineral through sunflower seeds, chicken breast, and certain mushrooms.