Did you know that certain nutrients can slow the aging process and protect your skin against sun damage, acne and dryness? Which vitamin is good for skin? While adequate hydration, cleansing and conditioning routines and UV protection are all crucial for skin health, eating foods which are beneficial for your skin is also key to its well-being.

For healthy hair and skin, eating a diet rich in minerals and vitamins is vital. Since our bloodstream absorbs these essential vitamins and nutrients into our system and into the skin directly through creams, lotions, and ointments anyway? Do you wonder which vitamin is good for dry skin? Or which vitamin is good for skin whitening without side effects?

According to Dr. Chytra V. Anand of Kosmoderma Clinics and cosmetic dermatology practice Dr. Chytra V. Anand, more than 90% of vitamins placed topically can be absorbed through skin contact applications. Here is everything you should know when considering items high in vitamins as skin care items for yourself or for anyone else who might use these items on their skin for health!

Vitamin A

Vitamin A retinoid (also referred to as "vitamin A") is the only molecule capable of altering how cells work, increasing cell turnover rates to improve renewal and the general balance and elasticity of skin. Furthermore, vitamin A activates fibroblasts to make more collagen and elastin, as well as helping make wrinkles, fine lines, and dark spots less visible on your face. 

"Because its cells renew themselves quickly, vitamin A has also been successfully used in treating acne seborrheic or oily skin conditions," according to Dr Anand. Additionally, its ability to normalize tyrosinase activity has also helped make pigmentation appear less obvious on skin tone.

Vitamin B3 or Niacinamide

Niacinamide can help our bodies in multiple ways. It supports brain activity, maintains calcium in bones, enhances digestive system functioning and balances out our emotions. Niacinamide also contains skin benefits and is often included in serums and creams available today. Not only can microneedling make your face feel better, it may also slow the aging process. 

"It renews skin by giving cells energy and is great at getting rid of acne scars," according to Dr. Soma Sarkar of Dr. Soma's Dermatology and Aesthetic Clinic. Niacinamide works together with natural substances in your face to reduce large pores, uneven skin tone and dullness. 

It does this by normalizing the lining of pores to keep dirt out. Ceramide production also aids in replenishing and repairing skin surfaces against transepidermal moisture loss, with antioxidants working particularly well when mixed with niacinamide. 

When combined with glutathione and vitamin C, it can even out skin tone while getting rid of dark spots for brighter complexion, according to Dr. Sarkar.

Vitamin B5 or Pantothenic Acid

Pantothenic acid works to prevent water loss and help the body retain hydration, keeping skin moisturized and protected against drying out, flaking and itching - while keeping redness at bay from sun exposure. Glutathione is an antioxidative which fights free radical damage; taking this supplement increases its levels.

It is common knowledge that vitamin B5 is a vitamin for oily skin.

Vitamin C

Vitamin C offers several different advantages to your face. It protects from UV rays and makes your skin stronger against sun damage, while serving as a powerful antioxidant to fight free radical damage and address early signs of aging like coloring and fine lines. "L ascorbic acid is the most stable form of vitamin C and should make up at least 15%-20% of any creams or serums you purchase. 

According to Dr. Sarkar, vitamin C acts as an excellent antioxidant that can reduce oxidative stress levels as well as helping wounds heal faster and fighting diseases." Vitamin C serums and creams aid the body in making collagen while stopping melanin production, lightening hyperpigmentation spots quickly and expediting skin healing. Furthermore, their use helps build up its immune system so as not to age quickly while providing protection.

Vitamin C is also essential in supporting healthy skin. It is necessary for producing collagen, the main protein which makes up strong skin structures, as well as acting as an antioxidant protecting from damage from sun and external influences. In short, it is one of the vitamins for skin repair.

Vitamin C deficiency may not be common, but those who experience it often suffer from skin that is dry, rough and scaly and bruises easily. Daily dosage for women (18 years or older) should be 75 mg with 90 mg being the ideal daily amount for men (19 years or older). These are some of the fruits and veggies to add into your daily vitamin C consumption:

  • Citrus fruits
  • Tomatoes and tomato juice
  • Kiwifruit
  • Broccoli
  • Strawberries
  • Brussels sprouts
  • Cantaloupe
  • Bell pepper (a single cup provides an impressive 211% of the DV for vitamin C)

Vitamin E

Vitamin E serves as an antioxidant, much like its cousin Vitamin C. You can dissolve it in fat for use as both moisturizer and healing cream; its main constituent, alpha-tocopherol, helps absorb UV light through absorption by your skin's cells. 

Alpha-tocopherol has the most potency when mixed with Vitamin C to act as an effective free radical scavenger while serving as an excellent defense against further skin aging and wrinkle formation. When applied directly onto wounds, scars or burns it can provide comfort while soothing feeling states Dr. Sarkar.

Many people use vitamin E capsules for skin whitening as well!

Vitamin K

Vitamin K works on blood vessels to quicken clotting times, helping bruises and swelling go down more quickly. Dr. Anand notes that vitamin K creams may also be applied after surgery in order to heal wounds more efficiently and reduce swelling. Recently, these same creams are being used for getting rid of dark circles under the eyes.

With the most essential vitamins wrapped up, let’s see 6 additional nutrients and vitamins that help your skin glow like a pearl!

a. Omega-3 Fats

Omega-3 fats provide numerous health benefits to your body, one being making your skin soft and well hydrated. Making sure that you consume sufficient healthy fats is vital as not receiving enough can cause dry and wrinkled skin.

Omega-3 fats may help soothe redness in skin and protect it from UV rays that could otherwise cause damage. They're an essential source of polyunsaturates - your body doesn't produce them on its own and must get them through food sources instead.

Are You Ready for Omega-3 Fats? When next in the store, grab some omega-3 products such as these ones:

  • Walnuts
  • Fatty fish, such as salmon, mackerel and herring
  • Flax seeds
  • Chia seeds

b. Selenium

Reaching for selenium regularly can help treat eczema and prevent skin cancer, acting as an antioxidant against free radicals produced by sunlight - something which will also prevent premature aging.

Selenium deficiency has been linked with an increased risk of skin cancer, so it is crucial that we consume enough daily. 55 milligrams - known as the daily value (DV) - should provide sufficient selenium. There are various sources where selenium can be obtained:

  • Canned tuna and shellfish
  • Brazil nuts
  • Beef
  • Turkey
  • Chicken
  • Fortified cereals
  • Whole-wheat bread
  • Beans
  • Lentils

c. Carotenoids

Carotenoids such as beta carotene (also known as Vitamin A), help your skin withstand sun exposure while keeping it looking vibrant and youthful. By eating foods rich in carotenoids, these essential vitamins penetrate your body's cells to guard them from UV rays - protecting you against sunburn, cell death and wrinkled skin conditions that result from prolonged sun exposure.

Accumulating beta carotene can make your skin turn an orange hue and help create the appearance of healthiness. A great source of beta carotene is sweet potatoes, which contain more than six times your daily value (DV) of vitamin A in just half cup!

  • Carrots
  • Pumpkin
  • Dark leafy greens
  • Butternut squash
  • Cantaloupe
  • Red bell peppers

d. Zinc

Zinc is an essential mineral, best known for aiding skin healing after injury. Interestingly, your top layer of skin contains five times more zinc than its lower layers! Zinc helps strengthen cell walls as cells divide and become specialized as they mature.

Zinc can also protect your skin from UV rays. Without enough zinc in your diet, your skin could develop cracks or an itchy rash resembling eczema - and moisturizers or steroid creams won't help it heal any faster! To get the Daily Value (DV) of zinc - 11 mg - try eating foods that contain high concentrations of it such as nuts.

  • Whole grains
  • Milk products
  • Eggs
  • Ready-to-eat breakfast cereals
  • Oysters
  • Red meat
  • Poultry
  • Baked beans
  • Chickpeas
  • Nuts (such as cashews and almonds)

e. Flavonoids

Flavonoids can also help your skin. Their color comes from plant pigments found in fruits and veggies, while they act as powerful vitamins to protect it against environmental damage.

Not only can fruits and veggies provide good sources of flavonoids, but other tasty foods contain them too! Here are a few tasty foods with plenty of flavonoids:

  • Dark chocolate lovers like myself can rejoice: cocoa can help boost blood flow to the skin and combat wrinkles while improving its structure. For optimal health benefits, ensure that you select dark chocolate with at least 70% cocoa content.
  • Green tea is another effective way of getting flavonoids, acting both as an antioxidant and helping treat acne and oily faces.

Conclusion

These 11 different vitamins and nutrients that can help your skin glow naturally and have permanent effects without any side-effects. Some nutrients like folic acid were missed because folic acid benefits for skin are quite less in comparison, even though it is a great ingredient to have an anti-aging skin. There are numerous benefits of multivitamins for skin but it is recommended to get your vitamins through fruits, vegetables, meat and other organic food items.