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.