Let's talk about vitamins for the skin!
Does it make sense that since the skin is our external protective organ and the first to suffer the effects of pollution, sun exposure, free radicals and stress, we should be more intentional in its care to keep it healthy and beautiful?
Skin care depends on multiple factors that work together to keep it healthy and radiant. In this blog we will focus on the benefits of the main vitamins for the skin, and foods necessary to nourish it with the right mix of vitamins.
But what is the best vitamin for the skin? In reality, each of them has a specific function to take care of it.
And without a doubt, the best thing is to opt for a combination of vitamins that meet the needs of your skin, as well as choosing a good food source that provides you with what your skin needs.
Vitamin A, The Secret of Cellular Regeneration
It is an essential nutrient vital to maintaining skin health, as it strengthens the protective barrier of the dermis, improves its hydration and stimulates the production of collagen to give it elasticity and firmness.
This vitamin is related to topical retinoids that help conceal wrinkles, reduce the roughness we feel when we touch our face, help lighten sun spots and improve precancerous lesions or actinic keratosis.
Therefore, this vitamin can reduce and reverse the signs of skin aging and photo aging. It also improves wound healing.
Food Sources
• Vitamin A (Retinol):
o Animal products: Beef liver, chicken liver, eggs and dairy products.
• Betacarotene:
o Fruits and vegetables: yellow, orange and green vegetables Carrots, sweet potatoes, spinach, kale, pumpkin, red peppers, mangoes and papayas.
Vitamin B, Calming and Restorative
It is composed of different vitamins such as vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine) and vitamin B12 (cobalamin), among others.
They help maintain proper hydration of the dermis, prevent dry skin, combat dehydration and provide a smoother and softer appearance.
Vitamin B3, Niacinamides or Nicotinamide
It is a powerful antioxidant that prevents cell damage and premature aging. It strengthens the skin barrier, retains moisture in the skin, has anti-inflammatory properties and is very useful for people with acne-prone skin or skin diseases such as rosacea. It helps regulate sebum production, minimizes the appearance of pores and reduces shine. It reduces dark spots, improving skin tone.
It is important to know that there are two forms of Vitamin B3 that affect the skin in different ways:
Niacin or Nicotinic Acid is the acidic form of Vitamin B3 that can cause redness or a warm feeling on the skin. Especially at higher concentrations. It is used to lighten spots.
Niacinamide or Nicotinamide is the non-acidic form, it is milder and well tolerated. It is used to reduce redness, fine lines and improve skin tone.
So when you go to choose vitamin B3 always look at the ingredient list to see which type your skin product contains.
Food Sources
• Meats: Chicken, turkey, liver and other lean meats.
• Fish: Tuna, salmon and other fatty fish.
• Whole grains: Whole wheat bread, brown rice and oats.
• Legumes: Beans, lentils and peas.
• Nuts and seeds: Peanuts and sunflower seeds.
• Vegetables: Mushrooms, asparagus and potatoes.
Pro-Vitamin B5, Panthenol.
It is a highly valued ingredient for the skin because it has strong moisturizing properties, retaining the skin's moisture and improving the skin barrier. Necessary for dry and dehydrated skin. It is soothing, anti-inflammatory. Essential in cell regeneration and in the wound healing process.
Food Sources
• Meats: Chicken and beef liver.
• Eggs: Especially the yolk.
• Fish.
• Dairy products: Milk and derivatives.
• Legumes: Peas, lentils and chickpeas.
• Whole grains: Whole wheat, brown rice and oats.
• Nuts: Peanuts and sunflower seeds.
• Vegetables: Broccoli, mushrooms (especially shiitakes), avocados, potatoes, cabbage, cauliflower, tomatoes and peppers.
Vitamin C, The Powerful Antioxidant
It is one of the most important nutrients for maintaining the health of the dermis. It stimulates collagen production, helping to maintain the firmness and elasticity of the dermis, preventing premature aging and improving the appearance of wrinkles and expression lines.
In addition, it is a powerful antioxidant that protects the skin from free radicals and improves melanin synthesis, preventing the appearance of spots and skin discoloration.
Ascorbic Acid or Vitamin C, acts by neutralizing free radicals that can damage the skin's cellular layer at a molecular level. It stimulates collagen production, which is important for skin firmness and elasticity.
It has anti-inflammatory properties that are beneficial for acne-prone skin, improving texture, softening the skin and giving it luminosity, and also strengthening the skin barrier.
Food Sources
• Citrus fruits: Oranges, lemons, grapefruits, and tangerines.
• Berries: Strawberries, raspberries, and blueberries.
• Vegetables: Peppers, broccoli, Brussels sprouts, and spinach.
• Others: Papayas, kiwis, and tomatoes.
Vitamin D, The Vitamin of the Sun
It is one of the most important nutrients for skin health, as it helps repair and regenerate damaged cells, thus achieving healthier, brighter skin. This vitamin also stimulates the production of melanin and activates antioxidant enzymes, helping to regulate skin tone, prevent premature aging, improve the appearance of spots and reduce inflammation. It also helps improve immune function, preventing the development of allergies and skin infections.
Vitamin E, Protection and Hydration
Another essential vitamin for skin health is vitamin E, as it has a high antioxidant power, helping to prevent the effects of the passage of time, reduce the appearance of wrinkles, expression lines, and maintain soft and smooth skin for longer.
It also helps improve the hydration of the dermis and strengthens the skin's protective barrier, preventing damage caused by UV rays, outdoor exposure and pollution.
Food Sources
• Vegetable oils: Such as sunflower oil and olive oil
• Nuts: Almonds, walnuts and hazelnuts.
• Green leafy vegetables: Spinach, broccoli, and kale.
• Whole grains: Such as wheat germ.
Vitamin K, Phytomenadione.
Helps in the blood clotting process. Improving wound healing and reducing the appearance of bruises or purple spots. Useful for reducing inflammation in dark circles caused by swelling or redness.
Food Sources
• Green leafy vegetables: Spinach, kale,
broccoli, and lettuce.
• Vegetable oils: Soybean oil and canola oil.
• Fruits: Kiwi, grapes, and plums.
• Dairy products: Cheese and milk.
• Meat and eggs: Beef liver and egg yolk.
Incorporating these vitamins into your diet and skin care routine can help you maintain healthy, radiant skin.
My MorÄleja,
Every skin is unique and has particular needs that must be taken into account when choosing the vitamin treatment to follow. Therefore, I encourage you to go to a beauty professional to perform a complete diagnosis and receive the personalized treatment according to the vitamins that your skin needs.