Healthy skin is about more than the products you use on the outside. Certain vitamins, minerals and other nutrients are also required to promote skin health and prevent damage.
One of the best ways to nourish skin is by eating healthy. Consuming a variety of fruits and vegetables daily provides your skin with many of the vitamins and minerals needed to maintain that healthy glow. Aim to fill your plate with a wide range of colors and variety including dark greens, bright berries and colorful peppers.
A well balanced diet contains many of the vitamins needed to keep skin healthy and looking its best, but even the best diet likely won’t consistently meet all of your skin’s nutritional needs. For this reason, it’s a good idea to talk with your dermatologist about topical products designed to fill the gaps.
Below is a list of important vitamins you can find in healthy foods and topical products:
- Vitamin A– this fat-soluble vitamin – found in milk, eggs and liver – helps fight aging and repair skin damage. Retinol, a derivative of vitamin A, is an ingredient found in many topical products. Topical retinoid has been proven toimprove acne, reduce fine wrinkling, repair sun damage, diminish age spots and smooth rough skin
- Vitamin B3 – bananas, oatmeal and rice are rich dietary sources of this water-soluble vitamin. Vitamin B3 promotes nail, hair and skin health and helps skin retain moisture. Dermatologic studies have shown topical products containing niacinamide (vitamin B3) increase collagen production and reduce age spots
- Vitamin C – found in citrus fruits and dark green, leafy veggies, dietary vitamin C helps the skin produce collagen and elastin. Some topical skin products contain vitamin C to reverse sun damage, however, not all dermatologists recommend them since the vitamin can be unstable someenvironments and has not been proven to convert into a useable form that would provide true skin care benefit
- Vitamin E–an antioxidant found in a limited number of foods including spinach, almonds, swiss chard, kale and avocados, this vitamin keeps skin soft and helps retain vital moisture. Many sunscreens and anti-aging products contain vitamin E because it has been shown to reduce the risk of sun damage and skin cancer. Topical vitamin E is also used to diminish the appearance of wrinkles
Healthy eating and quality skin care products are important tools that help ensure your skin receives the vitamins it requires. Properly nourishing your skin will keep it healthy and looking its best.