Vitamins play an important role in cell renewal, repair of DNA damage, utilization of other nutrients, boosting the immune system, etc. Thus, if your body is short in supply of these essential nutrients, it can show up on your skin in the form of dehydration, wrinkles, dryness. Or in worse cases, infection.
We got in touch with Dr. Kaustav Guha, Head of R&D at Skincraft Laboratories to provide you with a list of vitamins that you can add to your diet to get healthy and glowing skin.
Vitamin A
This fat-soluble vitamin is commonly found in foods as well as in dietary supplements as beta-carotene. A powerful antioxidant, it is one of the most commonly used ingredients in sunscreens, anti-aging serums, moisturizers, etc. Vitamin A not only helps you get well-hydrated, youthful skin, but can also help fight skin problems such as acne.
the profit
Facilitates cell growth and cell renewal that rejuvenates both the upper and lower layers of your skin (dermis and epidermis).
Increases collagen production which smooths the skin, reduces fine lines and wrinkles.
Clears the free radicals on your skin thus reducing the damage caused by the harmful UV rays of the sun.
Stimulates the sebaceous glands in your skin to secrete oil thereby keeping your skin hydrated.
Promotes faster wound healing and enhances the skin’s innate immune system.
Recommended Dietary Allowance (RDA)
The RDA for vitamin A for a healthy adult is 700 mcg per day for men and 900 mcg for women.
Vitamin A rich foods
Orange or yellow vegetables and fruits like carrot, pumpkin, yellow bell pepper, orange, papaya, mango etc.
Green leafy vegetables like spinach, broccoli etc.
Cod liver oil, eggs, beef liver etc.
Fortified milk and other dairy products like cheese, ice cream etc.
vitamin C
Also known as ascorbic acid, this water-soluble vitamin is present in high amounts in the skin of healthy individuals. Vitamin C protects your skin in many ways. Although vitamin C deficiency is rare, it can wreak havoc on your skin.
the profit
Vitamin C is important for the proper functioning of the immune system and helps reduce inflammation. It is also a powerful antioxidant and may help prevent skin cancer.
It promotes the synthesis of collagen, which keeps your skin firm and helps heal wounds and scars.
Adequate intake of vitamin C can also help reduce photo damage caused by harmful UV rays from the sun.
Vitamin C is essential for an even skin tone and a radiant complexion.
Recommended Dietary Allowance (RDA)
The daily requirement for vitamin C is 90 mg in men and 75 mg in women under normal, healthy conditions.
Vitamin C rich foods
Citrus fruits like lemon, tangerine, grapefruit, etc.
Tomatoes, green and red chillies, green vegetables like broccoli etc.
Other fruits like kiwi, strawberry, cantaloupe etc.
Vitamin E
This fat-soluble vitamin has excellent antioxidant and anti-inflammatory properties. It is often touted as the ‘magic medicine’ for healthy, glowing skin when applied topically. But a diet rich in vitamin E is by far the best source of this skin-friendly nutrient.
the profit
Keeps skin moisturized, thus preventing dryness and irritation.
Protects the skin from damage caused by the UV rays of the sun.
Helps reduce dark spots and wrinkles.
Leaves your skin looking smooth and refreshed.
Recommended Dietary Allowance (RDA)
A healthy adult is recommended to consume 15 mg of vitamin E per day.
Vitamin E rich foods
Nuts like almonds (too many ingredients), hazelnuts, peanuts, etc.
Vegetable oil from wheat germ, sunflower, safflower, etc.
Fortified foods like breakfast cereals, spreads, etc.
vitamin D
Vitamin D can be synthesized by your body when your skin is exposed to direct sunlight for a few minutes per day. However, prolonged exposure to sunlight can lead to skin cancer and is therefore not recommended especially without a high SPF sunscreen. The good news is that you can also get enough vitamin D from dietary sources as discussed below.
the profit
Improves skin barrier function thus protecting your skin from germs and harmful chemicals.
Locks in moisture, prevents dehydration of the skin.
Increases the immunity of the skin by increasing the production of cells of the immune system. It also regulates the activity of immune cells to prevent overactivation of the immune system.
Vitamin D also has an antimicrobial effect on the skin.
Regulates oil production through the sebaceous glands present in the skin.
Recommended Dietary Allowance (RDA)
The recommended daily intake of vitamin D for a healthy adult is 20 mcg.
Vitamin D rich foods
Dairy products like milk, butter, cheese etc.
Eggs, fish, fish liver oil.
Fortified plant-based milks, yogurts, juices and breakfast cereals that contain the recommended amount of vitamin D have been added.
A balanced, nutritious diet goes a long way in keeping your skin healthy from the inside out. Vitamins, although needed in small amounts, can make a big difference in how your skin looks and feels. A lack of these essential nutrients can make your skin dull, itchy, prone to breakouts and infections. Vitamins also protect your skin from serious issues like skin infections and skin cancer. If you feel that you are not getting enough vitamins from your daily diet, consult your doctor and start taking vitamin supplements.
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