Vitamins

Vitamins are substances that our body needs to grow and develop normally.

There are 13 vitamins our body needs.

They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, Pantothenic acid, biotin, vitamin B-6, vitamin B-12 and Folate).

We get vitamins from the food we eat and our body makes vitamin D and K.

In order to have a beautiful glowing skin, we should have the right amount of vitamins that our body need.

Vitamin A

Vitamin A is the dominant vitamin of the skin because it has a fundamental role in the control of normal activities of skin cells.

It protects your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation.

Vitamin A rich foods:
- Liver
- Sweet potatoes
- Carrots
- Mangoes
- Spinach
- Cantaloupe
- Dried apricots
- Milk
- Egg yolks
- Mozzarella cheese

Vitamin B

Vitamin B -and its multiple derivatives- is used as a key ingredient in anti-aging products.

One derivative of vitamin B (B3 niacin) has proven its ability to retain skin’s moisture.

One study reports that topical nico tinamide, when applied to the skin for 6 days reveals softer, smoother skin with less dryness and flakiness, and a reduction of fine lines.

Vitamin B rich foods:
- Liver
- Beef
- Tuna
- Oats
- Turkey
- Brazil nuts
- Bananas
- Potatoes
- Avocados
- Legumes

Vitamin C

There are two mechanisms by which vitamin C can affect your skin:

First, vitamin C is an essential component for collagen synthesis. Without adequate vitamin C, the collagen in your skin would be malformed and your skin and gums would not heal properly.

Secondly, vitamin C is a potent antioxidant. Like other antioxidant, it helps to prevent skin damage and wrinkles by soaking up harmful free radicals.

Vitamin C rich foods:
- Guava
- Red Sweet Pepper
- Green Sweet Pepper
- Kiwi
- Orange
- Grapefruit Juice
- Strawberries
- Brussels Sprouts

Vitamin D

There are numerous benefits of Vitamin D for your skin and overall health.

Unfortunately, unlike other vitamins such as vitamin C or vitamin E, vitamin D is often overlooked despite its importance in dealing with skin care problems such as psoriasis.

We can get vitamin D from 3 sources:
- Through our skin (sun exposure)
- From our diet
- From supplements

Vitamin D rich foods:
- Egg yolks
- Saltwater fish
- Liver
- Cod liver oil
- Dairy products

Vitamin E

Vitamin E is another antioxidant that may have anti-inflammatory effects on the skin.

When applied topically, Vitamin E has been known to improve miniaturization, softness and smoothness and provide modest photo protection.

It also protects your skin from ultraviolet light, prevent cell damage from free radicals and allow your cells to communicate effectively.

Vitamin E rich foods:
- Avocados, tomatoes, sweet potatoes, spinach
- Blackberries, mangoes
- Corn oil, olive oil, safflower oil, sunflower oil
- Mackerel, salmon
- Nuts, wholegrain products
- Soft margarine

Vitamin K

Those struggling with dark circles are willing to try almost anything to get rid of them.

As a result of this desperation, they're easy targets for any cosmetic company that claim to banish under eye darkness.

Among the many eye-area products aimed at those with dark circles, several contain Vitamin K.

A typical claim for vitamin K, when applied topically, is that it can improve the appearance of dark circles under the eyes.

Your body makes vitamin K in the large intestine, through the activity of 'healthy bacteria'. For this reason, there is no recommended daily amount.

Vitamin K rich foods:
- Cauliflower
- Brussels sprouts
- Broccoli
- Lettuce
- Spinach
- Pig's liver
- Tomatoes
- Cabbage
- String beans