Vitamins are one of the most required micronutrients in the human body. The intake of vitamins not only helps is fighting against various diseases, but also helps in giving a profound look on our appearance. You should always take care of your skin because it is one of the barest parts of your skin. It is an important part of your health regimen, thus requiring high care. According to skin experts, in order to keep your skin bright and healthy, you should limit your skin exposure to the UV rays which are induced by the sun. Also, apply protective sunscreen whenever going outside. But, this is for a temporary effect, what to apply for the permanent glow on the skin?
Vitamin is the answer. There are various vitamins present in the market which are well known for their skin rejuvenating effects. Vitamins not only play a major role in shaping our health but also helps in improving skin health. There are 13 such vitamins which help in fighting skin infection, keeping our nerves healthy, and rejuvenating our skin. Vitamin D, Vitamin C, K, E, A, B, and vitamin F are such vitamins.
Intake of vitamins helps in reducing:
- Dark Spots
- Rough Patches
- Excessive dryness
- Polluting particles
These are some of the skin benefits caused due to intake of vitamins. There are thousands of vitamin-enriched skin products available in the market. But, which vitamin-enriched cream should we use? In this article, we will be discussing some of the vitamins which are beneficial for skin health. But before this, do you know ingesting vitamins is not as helpful as applying it directly.
Do ingesting vitamins help skin?
Well, No. Ingesting vitamins do not help skin that readily. This is because the vitamins which we intake get distributed all around the body and only very less proportion reach to our skin. It does not prove to be effective in the targeted areas because of minimal quantity. Also, unless and until you are deficient in any of the vitamins, you will be urinating excess of vitamins. You can take excess vitamins in the form of supplements, but if you do not want to intake vitamin supplements, there are skincare products also available which are enriched in various vitamins.
The Best Skin-Care Vitamins
Here is the list of some of the vitamins which have the power to rejuvenate our skin from deep inside.
- Vitamin E
- Vitamin K
- Vitamin A
- Vitamin B
- Vitamin C
- Vitamin B
- Vitamin D
A detailed explanation of each of these vitamins is given below
1. Vitamin E
What vitamin E does?
Vitamin is an antioxidant which is also called alpha-tocopherol. It helps in reducing the damage caused by the UV rays on our skin by moisturizing it and preventing it from feeling irritated. It works as a barrier by forming a hydration layer. Vitamin E protects our skin membrane from oxidants, and works best when mixed with vitamin C. Sebum Oil is rich in vitamin E, which is vital to maintain good skin health by keeping skin conditioned. This is the reason why it is recommended to consume foods rich in vitamin E.
Sebum oil is naturally produced in our body. Lack of this oil causes dryness, and vitamin E helps in fighting against the deficiency of this oil. It also helps in the treatment of skin inflammation.
How Vitamin E should be used?
Due to the antioxidant properties of Vitamin E, it has emerged as the popular treatment of many skin problems. Treatment of burns, wounds, dark patches, and healed by applying vitamin E directly. But, Consult a professional before applying.
Where to find Vitamin E?
There are many fruits, food present which is rich in vitamin E. For example, you can find Vitamin E in Vegetable Oil, nuts and seeds, certain cereals and juices, green vegetables, sunflower seeds, and topical products.
2. Vitamin C
What Vitamin C does?
It also has antioxidant properties that boost collagen production which makes our colour fair. Intake of Vitamin C can decrease pigment formation, and protects environmental stressors, by boosting the production of collagen. Collagen is a protein fibre whose production reduces as the age number increases. This protein fibre might break down due to the years of sun exposure.
Vitamin C helps in boosting collagen production and helps in reducing the appearance of fine lines and dark spots. Vitamin C also helps in fighting against ageing cells and reduces tan by lightening pigmentation. When you consume Vitamin C orally, it will enhance the result of your sunscreen. Apart from these common skin problems, vitamin C also helps in fighting against hyperpigmentation, acne, dark spots, and fine lines. Consume Vitamin C to abolish signs of ageing. It also helps in preventing dry skin.
How to use vitamin C?
Vitamin C works best when mixed with vitamin E and ferulic acid. These both vitamins have antioxidant capabilities and a combination of these is best for your skin. Before applying any vitamin C products, make sure you read its instructions. As in instructions, they clearly mention the fact that vitamin C is potent and it should be used in drops.
Where to find vitamin C?
Vitamin C is mostly found in citrus foods like oranges and lemons. In vegetables, it is found in sprouts, capsicum, cauliflower, Spinach and broccoli. Papaya and strawberries are also rich in vitamin C.
3. Vitamin A
Vitamin A is known for its antioxidant properties. It is one of the most effective and efficient skincare ingredients present. Vitamin A is one of the first vitamins approved by FDA as an ingredient which can actually change our skin health. Vitamin A helps in binding of skin cells. It is a common participant in most of your serums, moisturizer, and sunscreen.
The correct use of vitamin A can help you in fighting against fine lines and hyperpigmentation. This magic vitamin has properties which help in the production of anti-ageing cells, and also fight against pimple-causing bacteria because of its anti-inflammatory properties. It protects collagen and prevents our epidermis from outside dust and impurities.
How to use vitamin A?
You cannot deny the fact that Vitamin A has innumerable properties which improve skin health. There are powerful products which are enriched with vitamin A, like retinol, can be used every day because it has a lower concentration. But, it too has some side-effects as retinol when applied during day time, makes your skin vulnerable to sun damage. You should apply retinol while sleeping during the night.
Always search for products which also hydrate your skin and not only provide you with vitamin A. Because excessive use of vitamin A alone can cause bit irritation and thus it is recommended to find the word ‘hydration’. You will see results in four weeks after you have started applying vitamin A on your skin. The effects are long term effects as vitamin A rejuvenates our skin from deep inside.
Where to find vitamin A?
Cod liver oil is highly enriched in vitamin A. Cereals, green vegetables, eggs contain a fair percentage of vitamin A. You can also intake orange and yellow vegetables and fruits plus fortified skimmed milk to fulfil your Vitamin A requirement.
4. Vitamin D
The first thing which comes to mind after listening to vitamin D is the sun. Yes, Sun rays are highly enriched in vitamin D and are thus the greatest source of it. 10-15 minutes of basking can earn your vitamin D for free. But, should we really sit outside and expose ourselves to UV rays? Well, not exactly but 10-15 minutes basking will only earn you good taking nothing in return. Vitamin D plays a key factor in bone health, and its deficiency can even lead to diabetes and cancer. Why are sun rays necessary for vitamin D? Well, when your skin absorbs sun rays, it converts cholesterol into vitamin D, which is then taken to your liver and kidney. Never expose yourself to the sun during its peak time! Yes, never ever, because this can even cause sunburn and harmful UV rays can even hurt you more than benefiting you.
How to take vitamin D?
As mentioned above, sun rays are the major source of vitamin D. Sun exposure in the morning for 10 to 15 minutes is enough for the day to provide you vitamin D. You can also take vitamin D supplements which are available in the market. Consult the doctor before buying and applying anything. Vitamin D helps in creating healthy cells in our body which are necessary for fighting against any malfunction inside our body. Calcitriol is also a man-made vitamin D. Never expose yourself during the peak time of sunlight, just a reminder.
Where to find vitamin D?
Sun exposure of 10 minutes is enough for vitamin D intake, orange juice, yoghurt, cereals are also great sources of vitamin D. Fatty fish, dairy products, soy products, also have some percentage of vitamin D present in them.
5. Vitamin B
Vitamin B has groups divided and only certain of them are essential for good skin care health. Vitamin B3 and Vitamin B5 are major ones of them. Let’s talk about them one by one.
Vitamin B3 is called niacin, and also called niacinamide. It is one of the most common vitamin presents which is used in skincare products. It gives skin its soothing effect by abolishing its dryness and improving texture. It is naturally stored in the human body and contributes majorly in giving healthy skin and moisturized skin. It also helps in fighting against the signs of ageing. Intake of vitamin B3 helps in the production of ceramides which is a kind of lipid responsible for giving skin its natural, and soothing look. Not only does it fight against acne, but it also has non-inflammatory properties. It also fights against foreign particles, by functioning as a barrier.
Nuts, Seeds, meat, and vegetables are good sources of vitamin B3.
Vitamin B5 is also known as pantothenic acid, is also one of the essential vitamins which are used in skincare products. It helps in keeping skin supple and moisturized. It fights against signs of ageing, by reducing the appearance of fine lines and wrinkles. It reduces moisture loss, that is it has moisture-retaining capacities and is known for its anti-inflammatory properties.
Avocado, chicken, and whole grains are the major source of vitamin B5.
How to apply Vitamin B?
You can apply vitamin B3 products twice a day for best benefits, and vitamin B5 single time a day. These are common recommendations, but consult a doctor before applying any skincare products.
6. Vitamin F
Vitamin F is not actually a vitamin, the F here implies fatty acids which are naturally present in our body. It is primarily found in omega 3 and linoleic acid. It plays a major role in our skin health. Not only do they both regulate the hydration level inside our body, but also fight against the ageing signs.
Vitamin F also has anti-inflammation capabilities which even improve our heart health. Vitamin F is best for those skins which are acne-prone. Because, it reduces the deficiency of linoleic acid, lack of which causes pimples. You can easily find vitamin F in any of your moisturizer, serums because it is a common ingredient of such beauty products. Vitamin F provides a cell structure and serves as a calorie source. Vitamin F is a combination of omega 3 family and omega 6 families.
How to apply vitamin F?
As mentioned above, vitamin F functions best on acne-prone skin. It is incorporated with many beauty products. You can apply vitamin F once in a day naturally, or by mixing with your moisturizer. Or, if applying naturally, you can even apply it two times a day, but it should be rather mild.
Where to find vitamin F?
There are many foods which are enriched with vitamin F. Oils like, corn oil, soybean oil, olive oil, have sufficient amount of vitamin F. sunflower seed, pecans, and almonds are some other sources of vitamin F. Fish, eggs, grass-fed meat, are some food where you can find vitamin F.
7. Vitamin K
It is one of the best vitamins you can include in your diet to treat skin-related issues. The deficiency of vitamin K is rare but can cause serious problems if someone has. Vitamin K helps in blood clotting because it has some special magic which allows our body to prevent excessive flow of blood. It is a combination of various compounds, some of which are responsible for the glow on our skin. It also helps in building our bones and also healing certain skin problems like scars, stretch marks, spider veins, dark spots, dark circles, and many more. Vitamin K can be easily found in any of our daily beauty creams.
How to apply vitamin K?
Vitamin K deficiency is rare. You can apply vitamin K cream according to the precautions of your doctor. But normally, daily use, two times is desired.
Where to find vitamin K?
You can find vitamin K in green vegetables like kale, broccoli, lettuce, romaine, spinach, green beans. Fish, eggs, cabbage are other good sources of vitamin K.
If you are facing any skin problem, it might be because of the lack of some of the above-mentioned vitamins. Consult a doctor before taking any supplements and vitamin pills. Take care of our skin because once it starts getting shattered, it becomes difficult to regain its glow. Take a little dose of the above-mentioned vitamins because they are really important for the health of your skin. You can hide your face under your Face Mask in this pandemic, but you cannot hide its beauty.