We’ve all looked for the ultimate secret to healthier skin only to find that it’s an impossible task to accomplish. The truth is that “the secret” to better skin varies from person to person. There’s no one-size-fits-all solution and products that may work for some, won’t work for others. However, when it comes to healthier skin, there are a few vitamins and minerals that can make a big difference. Let us tell you right now that while supplements can help, getting your vitamins and minerals through food is the most effective option. Don’t worry, we’ll give you a few tips on how to do that. Here are the 6 essential vitamins and minerals for healthier, glowing skin:
Vitamin D
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Vitamin D is known for helping our bone health, but it also has significant benefits for the skin. For one, it helps with skin cell growth, repair, and metabolism, so it enhances the skin’s immune system. It also helps with the destruction of free radicals, preventing premature aging. Now, where can you get vitamin D? From fatty fish like salmon, beef liver, egg yolks, cheese, mushrooms, cereals, and fortified milk. If you want to go the supplement route, make sure it has enough vitamin D. As a general rule, the Recommended Dietary Allowance (RDA) for vitamin D is 600 IU for most adults and 800 IU for adults over 70 years of age.
Vitamin C
Photo by engin akyurt on UnsplashVitamin C, also known as ascorbic acid, is a powerful antioxidant that will supercharge your skin health. It neutralizes free radicals, reducing oxidative stress and preventing premature aging. Vitamin C is also essential for collagen synthesis, which is part of what keeps the skin firm and elastic. This vitamin is also effective at helping repair damaged skin and reduce the appearance of fine lines and wrinkles. As if that wasn’t enough, vitamin C can also lead to a more even skin tone. To get more vitamin C in your diet, consider consuming more citrus fruits, red bell peppers, kiwis, broccoli, brussels sprouts, and strawberries, among other fruits and veggies. When it comes to skincare, adding a vitamin C serum to your routine can help quite a bit.
Vitamin E
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Vitamin E is essential for protecting the skin from environmental stressors like UV radiation, smoke, and pollution, which we’re constantly exposed to. This vitamin is very effective at helping prevent oxidative damage to cells by neutralizing free radicals. It also makes your skin barrier stronger by keeping it hydrated and reducing inflammation. If you have scars such as acne scars or deal with a lot of skin texture, vitamin E can help minimize that. To get more vitamin E in your diet, focus on foods like nuts, seeds, vegetable oils, green leafy veggies, and fortified cereals. Also, you can add a vitamin E serum to your skincare rotation. Many skincare products like moisturizers and beauty products contain vitamin E as well, so they can also be good topical sources.
Vitamin B3 or Niacinamide
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Niacinamide is a form of vitamin B3 and it’s known for improving the production of ceramides, which help maintain the skin’s barrier and retain moisture. Niacinamide also has anti-inflammatory properties, so it’s great for treating skin conditions like acne, rosacea, and eczema. Vitamin B3 can also reduce redness and blotchiness, and improve skin texture and elasticity to prevent signs of aging. You can find vitamin B3 in meat, fish, seeds, legumes, grains, and foods that are high in tryptophan, such as turkey. It’s also good to know that skincare products often contain niacinamide, so that’s another good source. Just make sure you don’t combine it with any vitamin C serums or skincare products because they can interact and cause skin irritation.
Vitamin A
Photo by Autumn Mott Rodeheaver on UnsplashVitamin A, particularly in the form of retinoids, is one of the most popular vitamins in the skincare world. A lot of people swear by retinoids because they promote cell turnover, which means they replace damaged cells with healthy ones. This process leads to smoother skin and it can even help with pigmentation. Vitamin A also regulates oil production, so it can help prevent acne breakouts. You can get your vitamin A from eggs, dairy products, fish, liver, and yellow veggies and fruits like carrots, bell peppers, mangos, and more. Also, you should skincare products containing retinol, retinoic acid, or retinaldehyde, but make sure you consult with your dermatologist first.
Zinc
Photo by WikiSleep App on UnsplashLast but certainly not least, zinc is an essential mineral for maintaining healthy skin. It helps support the immune system and it’s known for its anti-inflammatory properties. That means it can help reduce redness and irritation, so it’s another great way to battle acne, eczema, and rosacea. Zinc also helps with tissue repair and heal damaged skin. To get more zinc through your diet, add more meat, fish, seafood, eggs, nuts, beans, whole grains, and dairy products to your meals.
