Who doesn’t want beautiful, toned, radiant skin? Creams and other topical treatments can help to a certain extent, but you might be surprised at the most effective strategy for radiant skin: your diet. Skin relies heavily on a wide mix of vitamins to retain its firmness and glow – if you’re lacking just one of these vitamins, your skin isn’t as healthy as it could be. So what vitamins do you need for healthy skin, and where can you get them?
Vitamin A has been shown in a wide range of studies to be one of your skin’s most critical natural wrinkle-fighters. This vitamin also helps fight roughness and diminish the appearance of dark spots. Carrots, sweet potatoes, and dark leafy greens are all particularly high in vitamin A. Spices like cayenne and paprika also contain a healthy dose of this vitamin.
Vitamin E is one of the body’s most powerful natural antioxidants. Antioxidants fight off free radicals, which are a primary cause of aging, tired-looking skin. In addition, vitamin E helps the outer layers of the skin retain moisture, creating plump, smooth, healthy skin. To increase your daily dose of vitamin E, add more nuts and seeds to your diet, particularly peanuts, almonds, pine nuts, and sunflower seeds.
If you’ve tried getting more sleep at night and applying topical creams to your eyes and your dark under-eye circles persist, vitamin K might be the cause. These circles are usually caused by weak capillaries under the skin, which is particularly thin under the eyes. Vitamin K helps seal and protect these vulnerable areas. To boost your vitamin A, consume more broccoli and brussels sprouts.
Vitamin B prevents aging, helps alleviate dark spots and veins, and can even improve chronic acne. There are several variants of the B vitamin complex, all of which have been shown to be effective in improving skin health. For a more vitamin B rich diet, increase your intake of fish, eggs, and shellfish.
Vitamin C is another of your body’s most important agents in the fight against free radicals. A vitamin C rich diet can add glow to greying skin, and can even turn the clock back when it comes to some signs of aging. To up your vitamin C intake, citrus fruits are a delicious start. Oranges, lemons, limes, and grapefruits all contain high levels of this vitamin.