To achieve a flawless complexion, your skin needs the right balance of nutrients and vitamins to do its job. Taking care of your skin on both the inside and outside should be a priority. After all, your skin is your largest organ!
Vitamin deficiencies can cause unfavorable effects in the body - especially on your skin. Essential vitamins are available in both the foods we eat and in supplemental forms. They are also found in many topical skin care products.
Let’s take a closer look at some of the best nutrients for healthy, glowing skin.
Vitamin A helps accelerate skin healing, control breakouts, and promote natural moisturizing of the skin. Binding to the receptors in skin cells strengthens the protective barrier, defends against collagen degradation, and stimulates a faster cell turnover rate.
Foods rich in Vitamin A include cod liver oil, carrots, eggs, sweet potato, and spinach.
Vitamin C is an antioxidant that boosts collagen production, protects against environmental stressors, and decreases hyperpigmentation. It works to neutralize free radicals and reduce the appearance of fine lines, wrinkles, and sunspots.
Keepers Secret Salve is a great way to give your skin the Vitamin C that it craves, along with other powerhouse ingredients straight from the hive like bee propolis, raw honey, and royal jelly... just to name a few!
Foods rich in Vitamin C include citrus fruits, black currants, kiwi, strawberries, and peppers.
Vitamin D is produced when the skin is exposed to natural sunlight. By stimulating healthy cellular growth and repair, Vitamin D can improve acne-prone skin, aging skin and conditions such as psoriasis and acne.
Foods rich in Vitamin D include fish, fortified breakfast cereals, yogurt, and mushrooms.
Vitamin E, a powerful antioxident, helps fight against premature aging and scaring while protecting against sun damage and oxidative stress.
Vitamin E can also reduce inflammation and speed up the healing of injured skin. Most healthy adults need to consume about 15 - 18 mg of Vitamin E per day, and you may consider a multivitamin or specific supplement to help meet your daily amount.
Foods rich in Vitamin E include nuts, seeds, avocados, and olive oil.
Vitamin K has anti-inflammatory properties that speed up the body’s healing process and can help with blood clotting, which in turn helps minimize dark eye circles. There is also evidence indicating that Vitamin K can help reduce stretch marks, spider veins, scars, and dark spots.
This vitamin can be found in a number of topical creams and treatments. For best results, look for products that are formulated with brightening ingredients such as arnica, caffeine, or retinoids to help with the penetration of the vitamin.
Foods rich in Vitamin K include kale, spinach, Romaine lettuce, broccoli, and swiss chard.
Zinc is an essential mineral that is needed to carry out vital bodily functions, including wound healing, immune system support, and cell repair. Studies show that Zinc can reduce signs of acne and other skin conditions by reducing the amount of bacteria on the skin, reducing inflammation, and lowering oil production.
Foods rich in zinc include nuts, beans, seafood, and whole grains.
Interested in learning more? Check out our blog “Six Foods You Should Eat for Clear Skin.”