The skin is known as the human’s largest organ as it covers the majority of the body. Despite its importance to the body, the health of the skin is often affected by stress, dehydration, inner health, sleep deprivation, and lack of certain nutrients in our diets.

If you want your skin to glow and stay healthy for an extended period, different studies have shown that taking vitamins in your diet is one of the most reliable ways to explore.

However, what are the vitamins that must be included in your diet for healthy and glowing skin? They are highlighted below.

Vitamin A

According to a 2013 study published by Gilbert C, vitamin A is a crucial vitamin that your body needs for the maintenance of the function and integrity of different layers of your skin. This vitamin has been identified as one of the primary nutrients that play a pivotal role in fighting free radicals in the body. By replacing your skin cells regularly, this particular vitamin ensures that the skin is strengthened from time to time.

Furthermore, vitamin A manages the production of sebum; hence, its availability in your diet can help you to treat psoriasis, eczema, acne, and other related skin conditions. Apart from skin health, vitamin A also enhances the functions of the bladder, the eyes, the respiratory tract’s lining, the inner ear, the gastrointestinal tract, and so on.

This vitamin can be found in egg yolks, carrots, cod liver oil, sweet potato, organic grass-fed butter, and liver.

Vitamin B3

Otherwise called niacin, vitamin B3 is another important vitamin that must not be missing in your diet if you are focused on getting healthy and glowing skin. Its main functions are to make your skin glow, soft, and healthy. It works by improving the skin function and ensuring that the skin cells are replenished regularly. When deficient in your diet, some of the skin disorders you can experience include dermatitis and rashes.

A few of the food items that contain vitamin B3 are green peas, beef, leafy vegetables, liver, chicken, avocado, turkey, sunflower seeds, yeast, pork, mushrooms, tuna, etc.

Vitamin B5

Some studies have shown that vitamin B5 is instrumental in improving the process of wound healing as well as the growth of new skin cells. Other names for vitamin B5 include pantothenic acid and anti-stress vitamin.

If you want to include vitamin B5 in your diet, consider taking fish, sweet potato, broccoli, egg yolk, chicken, liver, avocado, whole grains, and mushrooms.

Vitamin B7

Popularly referred to as biotin, vitamin B7 is a water-soluble B vitamin that goes a long way in safeguarding your skin cells against a wide range of issues including water loss. It lowers the risk of dry skin, scaly scalp, inflammation, and several other skin conditions.

Egg yolks, salmon, legumes, nutritional yeast, beef, almonds, whole grains, walnuts, liver, and avocado are some of the common sources of vitamin B7.

Vitamin C

Vitamin C is one of the most commonly known types of vitamins. Evidence from various studies has shown that this immune-boosting vitamin is crucial for anyone that wants healthy and glowing skin. Based on the findings of a study carried out by Pullar et al, vitamin C plays a key role in reducing or mitigating the effects of sun damage or free radical damage on the skin. Consequently, this vitamin helps you to produce new collagen and speed up the rate of wound healing.

Parsley, kiwifruit, dark leafy greens, citrus, coriander, tomatoes, and capsicum are great sources of vitamin C. Notably, you should not cook these food sources too much as heat can destroy vitamin C.

Vitamin D

Like most other vitamins, vitamin D improves the health of your skin by promoting the growth of new cells. Victoria J. Drake, an expert at Oregon State University, also noted that vitamin D increases the rate of wound healing.

Although your body can get vitamin D through the exposure of your skin to the sun’s ultraviolet B, you can also get it from certain food sources. These sources include mushrooms, egg yolks, fatty fish, cheese, and cod liver oil.

Vitamin E

Vitamin E is a fat-soluble vitamin that is responsible for the protection of the surface of the skin through its ability to stimulate the synthesis of sebum. You can find this vitamin in hazelnuts, leafy greens, avocado, olive oil, almonds, and Brussels sprouts.

While consuming these vitamins in your diet, consider using varicose veins cream to improve the health of your skin.

Resources

• Gilbert C. What is vitamin A and why do we need it?. Community Eye Health. 2013;26(84):65.
• Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
• Victoria J. Drake. Skin Health and Vitamin D. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-D