6+1 Vitamins for perfect skin!

Diet and especially the vitamins we consume on a daily bases play a very important role for healthy skin. While most people indulge in creams and serums to achieve a hydrated and glowing skin , the truth is that the phrase “beauty comes from within” appears in this situation as well. Certainly some vitamins from those that will be analyzed below, will be often found as a component of cosmetic products, however, their consumption directly from food or as a supplement, has beneficial effects more widely in the body and not only superficially.

Vitamin E for the face

Vitamin E is a fat-soluble vitamin with strong antioxidant activity, which has been used by the dermatological industry for more than fifty years. It removes harmful free radicals, which cause skin lesions and has photoprotective properties, so that the regeneration of new cells can be carried out safely. In addition to its skin benefits, vitamin E prevents the risk of heart disease, contributes to lung health, and minimizes menstrual cramps.

The main food sources are:

• Nuts (almonds, hazelnuts, etc. )
• Vegetable oils (such as almond oil, sunflower oil)
• Yolk
• Leafy vegetables (spinach, kale, etc.)
• Various fruits (such as mango , kiwi, avocado)

Vitamin C for the face

Vitamin C is a water-soluble vitamin widely used both in the cosmetics industry and in the supplement industry. Its contribution, in addition to strengthening the immune system, is found in the formation of collagen, which helps skin elasticity and uniformity, as well as in the prevention of fine lines and wrinkles.

Many companies use clean vitamin C for the face, in their moisturizers and serums with visible results such as:

• Brighter skin
• Reduced redness
• Reduction of dark circles under the eyes
• If treating brown spots, due to hyperpigmentation

The main sources are:

• Vegetables: colorful peppers, spinach, broccoli, cauliflower, cabbage, garlic, etc.
• Fruits: orange, lemon, grapefruit, strawberry, pineapple etc.

Vitamin A for the face

It is also a fat-soluble vitamin, which has beneficial effects on the health of the eyes, bones and the appearance of the skin. In particular, research has shown that taking a vitamin A supplement has contributed significantly to the fight against acne, to such an extent that the FDA has approved it as a treatment for acne- prone skin and is available by prescription (retinoids). However, it should be noted that the intake of vitamin A must be done with caution and not exceed the recommended daily intake (700µg for women and 900µg for men daily), so that the body does not face the toxicity caused by its excessive consumption .

Retinol, which is a derivative of vitamin A, is the ingredient most often found in creams and serums for anti-aging, wrinkle reduction and even skin.

Best sources of vitamin A are:

• Liver
• Fatty fish
• Eggs
• Enriched margarine
• Dairy products

A special mention should be made of beta-carotene, which when consumed from food, is converted in the body into vitamin A. It acts as an antioxidant, helps to maintain healthy skin and strengthens the skin’s protection from the sun.

Main diet sources of beta-carotene are:

• Spinach
• Broccoli
• Carrots
• Colorful peppers

B Vitamins

Among the vitamins for perfect skin, those of the B complex could not be missing. Specifically:

• B1 (thiamine): suitable for red, dry or acne-prone skin, as well as fine lines and wrinkles
• B2 ( riboflavin ): maintains the health and glow of the skin
• B3 ( niacin ): protects the epidermal barrier and is proven to help the appearance of aging , sensitive or hyperpigmented and blemished skin
• B5 ( pantothenic acid): restores skin elasticity and hydration
• B7 ( biotin ): supports the health of the skin, hair and mucous membranes
• B12 (cobalamin): restores the glow of a mature skin and in some cases eliminates brown spots and unevenness of the skin

It is worth mentioning that niacinamide , pantothenic acid and biotin are the vitamins most used in creams and other cosmetic products. First niacin , mainly in the form of niacinamide , improves the appearance of enlarged pores, fine lines and skin fatigue. Then, panthenol , which is a derivative of pantothenic acid, mainly provides hydration to dry skin, while biotin appears mainly in vitamin supplements for healthy hair, nails and skin.

Vitamin D

In addition to its beneficial properties on bones and muscles, vitamin D contributes to the healthy appearance of the skin, as it promotes the growth and maturation of cells. Research has shown that taking a vitamin D supplement can help with certain skin conditions, while people with acne are quite likely to be deficient in this vitamin.

Best diet sources of Vitamin D:

• Salmon
• Cod liver oil
• Tuna
• Mushrooms

Zinc

It is a trace element that the body does not produce but receives from diet. The outer layer of the skin has a greater abundance of zinc, compared to the inner layers. Its main properties concern: 

• Antioxidant action and protection from ultraviolet radiation
• Anti-inflammatory action that can help with redness and relief of irritation caused by mild or severe acne, as well as reducing scarring that remains
• Enhancing the division and differentiation of skin cells as they develop
• Cell wall stability
• Skin healing after an injury

Mainly found in:

• Meat
• Shellfish
• Beans
• Nuts
• Dairy products

Omega 3

Finally, different from the rest, but particularly important in terms of their action, omega-3 are fatty acids that the body cannot produce on its own and receives entirely from food.

With a strong anti-inflammatory effect, omega-3 fatty acids protect the skin from UV damage and provide a glow that many skins need. In addition, in recent years there have been several studies investigating the contribution of omega-3 fatty acids to the treatment of inflammatory acne, however this claim needs further research. Finally, beneficial effects are also observed in skin diseases, such as psoriasis and atopic dermatitis, where they helped with less irritated or dry skin and less itching.

Main food sources:

• Salmon
• Sardines
• Nuts
• Chia seeds

In conclusion, the need for vitamin intake is essential for a healthy body, both internally and externally. Whatever the needs of each skin, there are vitamins or combinations of vitamins that, when consumed or externally used in creams and cosmetic products, have beneficial effects on radiance, hydration, fine lines, and even more specialized skin conditions. It is preferable to consume them from food, but for people who do not meet the recommended daily intake of each vitamin, taking supplements is an immediate solution.

Find at Vita4you.gr a great variety in vitamin supplements for perfect skin !