Your skin is the body’s largest organ, it comes into contact with everything. It holds bodily fluids in which prevents dehydration whilst also keeping harmful microbes out which prevents infection. The skin is full of nerve endings that help with your sense of touch, if we did not have these, we could easily harm ourselves without even feeling it. The skin plays a vital part in keeping the body protected so it is only right that we look after our skin as best we can. Whilst obviously a good skin routine plays a vital part in keeping the skin healthy, a healthy balanced diet will also benefit your skin and body. In this article, we will go through the best nutritious vitamins that will keep your skin feeling soft and protected.
Signs Of Poor Skin Health
Many are lucky enough to naturally have healthy skin, but there are also many who have unfortunately got unhealthy skin which is dry, sensitive skin that can be painful and uncomfortable. It is always wise to have a skin routine that is right for your skin, even if that is just by using warm water.
Here Are Some Signs Of Unhealthy Skin:
- Hyperpigmentation (Dark Spots)
- Chapped Lips
- Uneven Texture
- Blotchiness
- Flaky Patches
- Dark Circles
- Dull Complexion
- Premature Ageing
Top 10 Vitamins For Healthy Skin
Vitamin E
Vitamin E is a fat-soluble antioxidant that the body needs to aid your immune system and cell regeneration. Vitamin E also has anti-inflammatory functions which help to keep the skin healthy and protected. Vitamin E is known for keeping the skin feeling healthy and looking great, which you will find that many anti-ageing face creams, moisturisers, eye roll-ons actually have vitamin E in them to aid in healthy skin. It also contributes to protecting the skin from prematurely ageing and improves the looks of skin imperfections.
Food High In Vitamin E
- Nuts
- Spinach
- Olive Oil
- Sunflower Oil
- Red Bell Pepper
Vitamin B7 (Biotin)
Biotin is a water-soluble vitamin which means that it is important to have the recommended daily intake every day due to the body not being able to store it. It also can’t be made by the human cells but is made in the body from bacteria, it is also found naturally in many different foods. Biotin has many important functions in our bodies including, supporting healthy skin, hair and nails. Signs of a deficiency will include symptoms like brittle nails, hair loss and rashes so it is vital to have your daily intake so that the body has enough nutrients to protect your skin.
Foods High In Biotin
- Egg Yolks
- Nuts and Seeds
- Liver
- Sweet Potato
- Mushrooms
Vitamin B3 (Niacin)
Vitamin B3 is also a water-soluble vitamin meaning it must be taken every day as the body doesn’t produce it. It is shown in studies that niacin could potentially help to improve the look of ageing facial skin, reduce blotchiness and hyperpigmentation spots. A deficiency can result in dry skin and produce raw skin which feels like a sunburn so it is key to have enough in your diet.
Foods High In Niacin
- Fish
- Beef
- Chicken
- Legumes
- Nuts
Vitamin B2 (Riboflavin)
Vitamin B2 aids cell production and collagen maintenance which protects the structure of the skin. It also reduces inflammation and wound healing time. Vitamin B2 is also great in other ways, it reduces the production of oil as well as reduces dryness whilst also improving zinc absorption which is also great for the skin. A vitamin B2 deficiency, also known as ariboflavinosis which has a range of features including skin disorders, hyperemia and will also produce lesions at the corner of the mouth.
Foods High In Riboflavin
- Beef
- Tofu
- Low-Fat Milk
- Salmon
- Mushrooms
Vitamin C
Vitamin C is fantastic for the skin but also has other benefits for the body. It contributes to collagen formation which supports skin structure. It also has properties that thicken the skin and reduce the visibility of lines in the skin. It is important to have the daily recommended amount due to it being water-soluble. The recommended daily intake is 65 to 90 milligrams a day, it is not recommended to go over the intake but if you do it will result in diarrhoea and nausea. A deficiency will result in dry, damaged skin and early signs of wrinkling.
Foods High In Vitamin C
- Oranges
- Peppers
- Strawberries
- Brussels Sprouts
- Broccoli
Vitamin A
Vitamin A helps to speed up the healing of the skin as well as prevents breakouts. As well as being amazing for the skin, it is also great for the immune system and promotes natural moisturising. If you have too much vitamin A it can cause a range of serious side effects including blurry vision, swelling of the bones, bone pain, poor appetite and nausea. However, too little can also bring some unwanted side effects such as dry skin, infertility and throat and chest infections.
Foods High In Vitamin C
- Cheese
- Eggs
- Spinach
- Carrots
- Apricots
Vitamin D
Vitamin D is one of the most important vitamins for the overall health of the body. It helps the bones, muscles, skin and immune system. It is produced in the skin in response to sunlight which is also a fat-soluble vitamin that is compounded with vitamin D-1, D-2 and D3. It helps to absorb calcium and phosphorus. If you get too much vitamin D, the side effects include nausea, weakness, frequent urination and bone pain. It is very common to have a vitamin D deficiency so it is important to eat food rich in vitamin D, symptoms will show muscle weakness, bone pain, fatigue and mood changes. If you are struggling to find foods that you enjoy to boost your levels, it can also be a good idea to pick up some vitamin D tablets as they will give you enough for the day.
Foods High In Vitamin D
- Egg Yolks
- Liver
- Red Meat
- Oily fish
- Breakfast Cereals
Vitamin B5 (Pantothenic Acid)
Vitamin B5 has some great benefits, it stabilises the skin barrier which helps to retain water in the skin, leaving it moisturised. It also helps to maintain soft skin and elasticity. It’s a water-soluble vitamin meaning that it needs to be replenished daily. A deficiency will result in insomnia, depression, irritability and vomiting although this is very rare. Although, if people have too much Vitamin B5 they will experience heartburn, joint pain and dehydration. Due to this being water-soluble, it is important to keep a daily intake.
Foods High In Vitamin D
- Salmon
- Avocado
- Sunflower Seeds
- Whole Milk
- Sweet Potato
Zinc
Zinc is not known for its health benefits for the skin however, due to it being a trace nutrient, you only need a little bit in the body, however, this trace nutrient is found in every single cell in the body. Benefits include the rejuvenation of the skin, helps to prevent acne and also works as an antioxidant. If the body has too much zinc in the body you can expect a loss of appetite, stomach cramps and nausea.
Foods High In Zinc
- Lentils
- Nuts
- Tofu
- Oysters
- Chicken
Iodine
Iodine is an essential mineral that helps to produce thyroid hormones which help to control growth and boost your metabolism as well as repairs damaged cells. If you have too much iodine in your body you can expect nausea, stomach pain and a burning sensation in the throat and mouth. However, if you have a deficiency it can bring some nasty side effects including swelling of the neck, weight gain, hair loss and dry flaky skin.
Foods High In Iodine
- Tuna
- Seaweed
- Milk
- Yoghurt
- Shrimp
If you are having trouble with your skin there are many options out there that can help. It is always worth consulting with your doctor if you have skin problems, but there is no harm in trying some of these nutrients to help also.
