The 5 Most Important Vitamins for Healthy Skin

For healthy and glowy skin, we need more than a complete skincare routine. These vitamins will have a profound effect on your appearance.

Vitamins and minerals are essential to our body’s function. Our skin is no different -- it needs the right balance of nutrients to do its main job: protect the body from outer things.

To help your skin to look and feel the best, maybe you should consider adding a few of these vitamins into your daily self-care routine and diet. Here they are.

Vitamin A

All layers of skin need vitamin A to protect it from sun damage and breakage. Without enough vitamin A, your skin might get dry or bumpy. You can supplement vitamin A, or more preferably, include vitamin A-rich foods into your diet, such as cheese, sweet potato, beef liver, raw carrots, etc.

Vitamin C

Vitamin C is a powerful antioxidant and vital for collagen synthesis. However, since the human body cannot produce this type of vitamin, we should consume it regularly.

Low levels of vitamin C may cause bruising easily. Foods rich in vitamin C are rose hips, acerola cherries, blackcurrants, parsley, kale, and so on.

Vitamin D

The human body produces vitamin D when we get in contact with sunlight. Calcitriol is a type of vitamin D supplement, and it’s recommended for those who live in areas with little to no sunlight or during the winter. To get enough vitamin D, you can take 10 minutes of sun exposure daily or eat fortified foods.

Vitamin E

Just like vitamin C, vitamin E is an antioxidant. In addition, it helps the body and the skin to fight free radicals and protects the skin against sun damage.

Vitamin E is an excellent option for dry skin as it counterbalances the dryness. This vitamin is available in many skin care products, but it’s recommended to get enough of it through your diet. Vitamin E-rich foods are nuts, seeds, mango, and kiwi.

Vitamin K

Vitamin K’s primary function is to treat various skin conditions such as scars, dark spots, circles under the eyes, and stretch marks.

This vitamin is found in many topical skincare products, but you can boost your intake by eating foods rich in vitamin E, such as kale, spinach, lettuce, green beans, and cabbage.