When it comes to skincare, we mostly tend to focus on external aspects such as cleansing, toning, moisturisation etc.
But just like the other organs of your body, your skin is also affected by your internal health.
Vitamins play a vital role in cell renewal, DNA damage repair, utilisation of other nutrients, boosting the immune system etc.
Thus, if your body is low in supply of these essential nutrients, it may show up on your skin as dehydration, wrinkles, or in worse cases, infections.
in this article, we’ll provide you with a list of vitamins that you can add to your diet to attain healthy and glowing skin.
1. Vitamin A
This fat-soluble vitamin is commonly found in the form of beta-carotene in foods as well as supplements. A potent antioxidant, it is one of the most commonly used ingredients in sunscreens, anti-aging serums, moisturisers and so on. Vitamin A not only helps you get well-hydrated, youthful skin but can also help to fight skin issues such as acne.
Benefits
1. Facilitates cell growth and cell renewal which rejuvenates both the upper as well as the lower layers of your skin (dermis and epidermis).
2. Boosts collagen production which smoothens the skin, minimising fine lines and wrinkles.
3. Scavenges the free radicals on your skin thus minimising damage due to the harmful UV rays of the sun.
4. Stimulates the sebaceous glands in your skin to secrete oil thus keeping your skin hydrated.
5. Promotes faster wound healing and boosts the innate immune system of the skin.
Recommended Dietary Allowance (RDA)
The RDA of vitamin A for a healthy adult is 700mcg for men and 900mcg for women per day.
Foods containing vitamin A:
- Orange or yellow vegetables and fruits such as carrots, pumpkins, yellow bell pepper, oranges, papaya, mangoes, etc.
- Green leafy vegetables such as spinach, broccoli, etc.
- Cod liver oil, eggs, beef liver, etc.
- Fortified milk and other dairy products like cheese, ice cream, etc.
2. Vitamin C
Also known as ascorbic acid, this water-soluble vitamin is present in high amounts in the skin of healthy individuals. Vitamin C protects your skin in multiple ways. Although vitamin C deficiency is rare, it can cause havoc on your skin.
Benefits
1. Vitamin C is crucial to the proper functioning of the immune system and helps to reduce inflammation. It is also a powerful antioxidant and may help in preventing skin cancer.
2. It promotes the synthesis of collagen, which keeps your skin firm and helps in healing wounds and scars.
3. Sufficient intake of vitamin C may also help to reduce photodamage caused by the harmful UV rays from the sun.
4. Vitamin C is essential for an even skin tone and a glowing complexion.
Recommended Dietary Allowance (RDA)
The daily requirement of vitamin C is 90 mg in men and 75mg in women in normal, healthy conditions.
Foods containing vitamin C
- Citrus fruits such as lemons, tangerine, grapefruit, etc.
- Tomatoes, green and red peppers, green vegetables like broccoli, etc.
- Other fruits such as kiwi, strawberries, cantaloupes, etc.
3. Vitamin E
This fat-soluble vitamin has excellent antioxidant and anti-inflammatory properties. It is often termed as the ‘magic potion’ for healthy, glowing skin when applied topically. But a diet rich in vitamin E is by far the best source of this skin-friendly nutrient.
Benefits
1. Keeps skin moisturised, thus preventing dryness and irritation.
2. Protects skin from damage due to the UV rays of the sun.
3. Helps to reduce dark spots and wrinkles.
4. Makes your skin look smooth and refreshed.
Recommended Dietary Allowance (RDA)
A daily intake of 15 mg of vitamin E is recommended for a healthy adult.
Foods containing vitamin E
- Nuts such as almonds (very high content), hazelnuts, peanuts, etc.
- Vegetable oils from wheat germ, sunflower, safflower, etc.
- Fortified foods such as breakfast cereals, spreads, etc.
4. Vitamin D
Vitamin D can be synthesized by your body when your skin is exposed to direct sunlight for a few minutes every day. However, prolonged exposure to sunlight can cause skin cancer and is therefore not recommended especially without a high SPF sunscreen. The good news is you can also get sufficient vitamin D from dietary sources as discussed below.
Benefits
1. Improves the skin barrier function and thus protects your skin from germs and harmful chemicals.
2. Locks in the moisture, preventing dehydration of the skin.
3. Enhances skin immunity by boosting the production of cells of the immune system. Also regulates the activity of the immune cells to prevent overactivation of the immune system.
4. Vitamin D also has antimicrobial effects on the skin.
5. Regulates oil production through sebaceous glands present in the skin.
Recommended Dietary Allowance (RDA)
The recommended daily intake of vitamin D is 20 mcg for a healthy adult.
Foods containing vitamin D
- Dairy products such as milk, butter, cheese, etc.
- Eggs, fish, fish liver oil.
- Fortified plant-based milk, yogurt, juices and breakfast cereals to which recommended amount of vitamin D has been added.
A balanced, wholesome diet goes a long way in keeping your skin healthy inside-out. Vitamins, although required in small amounts, can make a lot of difference in how your skin looks and feels. The deficiency of these essential nutrients can make your skin dull, itchy, prone to breakouts and infections.
