Vitamins for a Healthier and Youthful Skin

Vitamins for a Healthier and Youthful Skin

Skin problems are very rampant today either due to lack of attention, lack of nutrition or too much exposure to free radicals and UV rays. For some people, they always neglect their skin, but today’s environment conditions, the skin should always be protected. You need to take care of your skin by not only applying skincare products, but also having a healthy diet and taking the right vitamins for your skin.

Check out this guide about the vitamins that will help make your skin healthier and youthful.

  • Vitamin A or Retinol
  • Vitamin A sources are bell peppers, cantaloupe, carrots, dark leafy greens, dried apricots, fish, lettuce, sweet potatoes and tropical fruits.

    Vitamin A prevents skin problems such as acne, eczema and psoriasis. Without vitamin A, skin gets dull and flaky.

  • Vitamin B1 or Thiamine
  • Vitamin B1 sources are asparagus, Brussel sprouts, eggplant, green peas, kidney beans, mushrooms, pork, potatoes, romaine lettuce, spinach, sunflower, tuna, wheat germ and whole-grain cereals.

    Vitamin B1 helps prevent age spots, dry and wet beriberi, and wrinkles. It also contains powerful antioxidants which benefits the whole body.

  • Vitamin B2 or Riboflavin
  • Vitamin B2 sources are asparagus, broccoli, buckwheat, dairy products, eggs, enriched or fortified cereals and grains, fish, liver, meats, poultry, spinach and turnips.

    Vitamin B2 helps prevent cracks in the skin and dermatitis. It also helps ensures better skin and faster body metabolism.

  • Vitamin B3 or Niacin
  • Vitamin B3 sources are asparagus, broccoli, mushrooms and peanuts.

    Vitamin B3 helps prevent under-eye circles, skin cancer and wrinkles. It also helps keep your skin glowing and supple.

  • Vitamin B5 or Pantothenic acid

  • Vitamin B5 great sources are avocado, broccoli, egg yolk, liver, mushroom and sweet potatoes.

    Vitamin B5 helps prevent keratosis pilaris, skin cancer and wrinkles. It also help increase the regenerative powers of skin cells.


  • Vitamin B6 or Pyridoxine

  • Vitamin B6 great sources are beef, fortified cereals, non-citrus fruits, poultry and starchy vegetables.

    Vitamin B6 helps prevent acne, inflammations and rosacea. It also helps in all major body functions.


  • Vitamin B7 or Biotin

  • Vitamin B7 great sources are broccoli, cabbage, cauliflower, eggs, green and leafy vegetables, green peas, kidney and liver, sweet potatoes.

    Vitamin B7 helps prevent acne, dermatitis, eczema, psoriasis and rashes. It also helps skin glowing and wrinkle-free.


  • Vitamin B9 or Folate

  • Vitamin B9 great sources are brown rice, cheese, dry beans, fortified juices, fruits such as bananas and oranges, grain products, leafy vegetables such as lentils and spinach, legumes and mushrooms.

    Vitamin B9 helps prevent premature aging, blotchy skin and sensitive skin. It also helps make skin more resistant to external conditions.


  • Vitamin B12 or Cobalamin

  • Vitamin B12 great sources are crustaceans, eggs and liver.

    Vitamin B12 helps prevent dry skin, eczema, inflammation and psoriasis.


  • Vitamin C or Ascorbic Acid

  • Vitamin C great sources are bell peppers, berries, broccoli, citrus fruits, dark leafy greens, kiwi fruit, papayas and peas.

    Vitamin C helps prevent hyperpigmentation, skin aging and UV photo damage. It also helps maintain healthy and supple skin.


  • Vitamin D or Calciferol

  • Vitamin D great sources are caviar, cod liver oil, dairy products and alternatives, eggs, fortified cereals, mushrooms, oily fish and tofu.

    Vitamin D helps prevent acne, itchy skin and wrinkles. It also helps lessen cancer cells grown and dissemination.


  • Vitamin E or Tocopherol

  • Vitamin E great sources are avocados, broccoli, dark leafy greens, fish, fruits, nuts, plant oils, seeds and

    Vitamin E also helps prevent aging, inflammation and skin cancer. It also helps enhance skin regeneration and boosts skin immunity.


  • Vitamin K1 or Phylloquinone

  • Vitamin K1 great sources are broccoli, Brussels, cabbage, collard greens, kale, romaine lettuce, spinach and Swiss chard.

    Vitamin K1 helps prevent dark circles, skin irritations and stretch marks. It also helps skin recovery after surgeries.


  • Vitamin K2 or Menaquinones

  • Vitamin K2 great sources are egg yolks, high-fat dairy products from grass-fed cows and liver.

    Vitamin K2 helps prevent inflammations, skin aging and spider veins. It also helps increase process of blood clotting.

    Skin is the largest organ in your body and it protects your entire body from bacteria and free radicals. Your skin is resistant, but it's important that you need to take good care of it. Skincare is fairly simple and all you need is to eat nutritious food and take care of it twice a day. If you’re not eating healthy, change your diet into a healthy one. What you eat is very important and it will show in your health and skin. If you want to have a healthy and younger looking skin, eat more fresh fruits and vegetables, nuts, fish, grains, meats and drink more water. Avoid eating dairy products, junk foods, excess sugar, processed food and sodas.

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