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Our skin is the mirror of our lifestyle and remembers our every action. It will riot for every sleepless night or every glass of water we forgot to drink. Vitamins are certainly the most important nutrients, affecting the health and condition of our entire body, including the largest organ – the skin.
In this article, we'll talk about the best vitamins for glowing skin as well as the foods you can eat to get them naturally.
Why Are Vitamins Important?
Cell turnover and renewal are essential for glowing and smooth skin, since the build-up of old cells makes it appear damaged. Vitamins play an indispensable role in all cellular activities, from DNA repair to cell replication. Any vitamin deficiency will show up as dry, dull, and flaky skin.
Experts agree that a well-balanced diet is crucial for skin health. So, color your plate with red, orange, yellow, and green fruits and vegetables, as well as good fats such as olive oil, fish, and nuts. The fats will keep your skin flexible and help it retain moisture. At the same time, colorful foods will supply it with the necessary vitamins and nutrients.
The magic formula that irons out the wrinkles, removes impurities, and makes your skin smooth, firm, and velvety is A+B+C+D+E = radiant GLOW!
Vitamin A and Foods You Can Eat to Get It
Vitamin A delivers a number of incredible benefits to the skin. The insufficiency of this vitamin is a root cause of problematic skin prone to breakouts and dryness. But its No. 1 benefit is that it normalizes cell function and promotes elastin and collagen formation, which makes the skin look youthful, more radiant, and firmer [source].
To make sure you get enough of this goodness, eat carrots, sweet potatoes, and leafy veggies. Carrots are the richest in provitamin A or carotenoids that give the skin that stunning sun-tan effect, without spending hours sunbathing and exposing yourself to the damaging UVB and UVA rays.
You've probably heard of skin products that tout 'retinoids.' This is a topical form of vitamin A, known for reducing fine lines and wrinkles. Although it sounds fantastic, these creams and serums might not be the most gentle on your skin. If you decide to go for it, maybe consult with your dermatologist beforehand.
Quick and Easy Recipe for Vitamin-A-Rich Soup
This simple but tasty carrot soup is very easy to prepare. Full of vitamins and minerals essential for healthy skin, as well as vision and neurological function, this delicious soup is excellent for adults and children.
- 1 cup grated carrot
- 1 cup chopped spinach
- 1 chopped onion
- 1 cup of milk (you can use almond or coconut milk if you like)
- 1 tablespoon butter
- 1 tablespoon olive oil
- Spices to taste (salt, pepper, parsley, rosemary, thyme.. whatever your heart desires)
- Put butter and olive oil in a pan and melt till they are nicely blended.
- Add the chopped onion and sauté till it gets pinkish in color.
- Add grated carrots and stir-fry for about five minutes.
- Add ½ cup of water and chopped spinach, and cook till the water boils. Once it's boiled, take the pan off the stove.
- Let the mixture cool down, and then blend it all together till you get a fine pasty consistency.
- Add the milk and heat everything together for about five minutes.
Add the spices to your liking, sprinkle some parsley on top, and enjoy your meal.
Vitamin B and Foods You Can Eat to Get It
The vitamin B group consists of eight vitamins. Although they usually work together as a vitamin B complex, each of them has a unique and vital function in our body. But, let's see which one of them is especially important for beautiful and healthy skin that defies wrinkles and refuses to show age.
Without any doubt, that would be vitamin B7 or biotin. Our body uses it to build blocks of healthy skin cells, protect the cells from water loss, and regulate fatty acids metabolism. If you're fighting with dandruff, dry skin, and brittle nails and hair, it might be an indication that you're not getting enough of B7 [source].
There's plenty of biotin in egg yolks, salmon, pork, strawberries, beetroot, and, believe it or not, beer. Therefore, instead of going for a coffee and cookies with your friends, treat yourself to a double portion of strawberries, no cream, and a glass of beer – as long as it's just one!
Quick and Easy Recipe for Vitamin B-Rich Beet Hummus
Full of fiber, potassium, iron, and vitamin B, this vibrantly red super-food is an excellent energy booster and a light summer snack that you can prepare in only fifteen minutes.
- 1 smaller chopped beet (1 cup)
- 1 ½ cup stewed chickpeas
- ⅓ cup water
- 3 tablespoons lemon juice
- 3 tablespoons sesame paste or tahini
- 1 finely chopped clove garlic
- 1 ½ teaspoons ground coriander
- Salt to taste
- Use a vegetable steamer for cooking the beet. You can also boil it in a pot until it gets tender (it would usually take about 15 minutes).
- Put garlic, chickpeas, cooked beat, and the rest of the ingredients in a food processor or a blender, add a little bit of water, and blend.
- If the blend is too thick, add some more water. Keep blending until you get a nice and smooth consistency.
Serve the hummus with carrot sticks, celery sticks, and cucumber sticks, as well as flatbread. You can also enjoy this deliciousness with a spoon if you wish!
Vitamin C and Foods You Can Eat to Get It
Vitamin C or ascorbic acid is necessary for collagen production, keeping the skin firm and taut. It also acts as a powerful antioxidant protecting the skin from sun damage, pollution, and day-to-day wear and tear [source].
Citrus fruits are an excellent source of this vitamin. Did you know that one glass of orange juice contains about 125mg of vitamin C? That's your daily dose for healthy and glowing skin. So, when making breakfast, make sure to add some yellow and orange into the mix.
Quick and Easy Recipe for Vitamin C-Packed Smoothie
With this 5-minute breakfast powerhouse, you can kick-start each day full of energy. It's best to use fresh fruits for it, but frozen will also do. You can also add other supplements to your smoothie, like collagen powder, matcha powder, spirulina, or chia seeds – just remember to add them before blending.
- ½ cup mango slices
- ½ cup pineapple slices
- ½ cup banana slices
- ½ cup strawberries
- ¼ cup raspberries and blackberries
- ⅔ cup non-sweetened almond or coconut milk
- 1 tablespoon flax seeds
- Put mango, banana, pineapple, and strawberries in a blender. If you're using frozen fruit, let them sit for a while until they soften.
- Add the milk and flax seeds into the mix and blend it all together at high speed until you get a very smooth consistency.
Your smoothie is ready! Pour it into your favorite mug or glass and top it with raspberries and blackberries, or any other berries you like.
Vitamin D and Foods You Can Eat to Get It
Technically, it's not a vitamin but a hormone our body produces when exposed to the sun. The vitamin D active form is called calcitriol, which promotes skin cell growth and repair [source]. It's a fat-soluble vitamin that's also responsible for calcium homeostasis and bone health.
You probably ask yourself now – but isn't sun exposure damaging for my skin? Unfortunately, the answer is – yes! Too much sun exposure leads to premature skin aging [source]. It feels good, though, spending time in the sunshine. However, the sun emits damaging ultraviolet UVA and UVB rays. Over time, these rays can cause wrinkles and dark spots adding years to your looks.
This is why sunscreen is a girl's best friend. Be safe, apply a nice thick layer before going out, and reapply it every two hours, especially during hot summer days. Your future self will be grateful!
Besides sunbathing, there are other ways to get vitamin D. Fatty fish, mushrooms, cheese, and eggs are the foods to go for.
Quick and Easy Recipe for Avocado and Egg Toast
If you have some fresh and ripe avocados at hand, try making this super tasty and quick toast for breakfast. Eggs and cheese are an excellent source of vitamin D. Combined with other ingredients, you can turn a simple egg toast into a fun and healthy snack.
- 2 slices wholegrain toasted bread
- ½ medium ripe and thinly sliced avocado
- 2 eggs
- 2 thin slices red onion
- 3 thin slices tomato
- 2 tablespoons shredded cheese (you can use cheddar, Edam, or Emmental)
- 2 crunchy bacon strips
- Salt and pepper to taste
- Spread the two toasts with butter.
- Gently mash the avocado with a fork, and spread it on top.
- Top the avocado with tomato and onion slices.
- Prepare the eggs. You can fry them, boil or poach them, whatever you like best. And then place them on the toasts.
- Sprinkle the eggs with salt and pepper, and put cheese and bacon on top.
And voila, your breakfast toast is hot and ready.
Vitamin E and Foods You Can Eat to Get It
Are you someone who spends a lot of time in the sun? Even though we just established its damaging properties, you still might not be ready to give up on your daily sunshine dose.
And you don't have to, as long as you slather on your SPF and fill your tank up with E-excellent foods, such as leafy greens, Brussels sprouts, avocado, nuts, and seeds.
Vitamin E is another free radical fighter, that's secreted via sebum or oil substance produced by sebaceous glands. It protects the skin's surface, prevents inflammation, and reduces scarring and sun damage [source].
So, be sure to add a scoop of sunflower seeds to your smoothie now and again.
Quick and Easy Recipe for Vitamin E-Rich Salad
Leafy greens are an excellent source of Vitamin E. You can use kale, baby spinach, or Swiss chard for this salad. Preparing the ingredients and mixing them up will take very little time, and you'll have a healthy lunch side-dish for the whole family.
- 4 cups of fresh leafy greens
- 1 ½ cup Brussels sprouts (or broccoli slaw)
- 1 ½ cup shredded carrots
- 2 cups cashews
- 1 cup walnuts
- ½ cup dried cranberry
For the lemon & ginger dressing, you'll need:
- 1 large or 2 smaller ripe lemons squeezed
- 3 tablespoons apple cider vinegar
- ¼ cup olive oil
- ½ smaller ginger grated
- 1 teaspoon finely chopped garlic
- Himalayan or sea salt to taste
- Wash all the leafy greens and slice them into bite pieces.
- Combine all the ingredients for the dressing in a jar with a lid. Shake it well to mix all the ingredients.
- Pour the dressing over the leafy greens and massage them till they become tender. Get rid of the excess water and vegetable juice.
- Add carrots, Brussels sprouts, and nuts and toss them lightly with the greens.
- Taste and add a pinch of salt if needed. You can also add some cherry tomatoes on top.
Your salad is ready to be served. If you have any leftovers, keep them in a jar with a lid in a fridge for two days max.
Vitamins in a Bottle: Yes or No?
Yes, for sure! A balanced and healthy diet is a good foundation for your overall health, including your skin. But why not indulge in your skincare routine with different masks, creams, serums, and all the other goodies out there? Your skin will welcome any help from the outside, in the form of dietary vitamin supplements as well [source], since it's not easy fighting smog, wind, sun, hot weather during summer, and cold and dry weather during winter. You can even DIY your own face mask with different vitamin-rich oils and foods from your pantry.
So, getting a healthy glow is not that hard after all. You just need to: Avoid being outside during the hottest time of the day, eat healthy, vitamins-rich foods, get enough sleep, and don't be thrifty with your SPF. So, next time you go to the market, fill your baskets with the ABCDE of beauty. Sip lemonade—snack nuts and seeds.
Learn how to take good care of your skin, and your skin will take good care of you! And don't forget to laugh! If you are happy and healthy, your skin will be too.
Which vitamin is good for skin glow?
Each vitamin, specifically vitamins A, B3, B7, C, D, and E, plays a major role in skin health and looks. For example, vitamins A and C boost collagen production and slow down aging. While other vitamins, like vitamins D and E, protect the skin from outside influences.
Does vitamin D make your skin glow?
Yes, vitamin D plays a significant role in skin cell repair. Besides, it protects the skin from oxidative stress and maintains its immune system.
What is the best food for glowing skin?
The best food for glowing skin would be food that's rich in different vitamins and antioxidants. For example, carrots and sweet potatoes are rich in vitamin A; berries and citrus fruits are rich in vitamins B and C; fatty fish is a good source of vitamin D; and nuts of vitamin E.
What vitamin is best for wrinkles?
Without any doubt, that would be vitamins A and C. So besides eating foods rich in these vitamins, you can also boost your skin health by using skincare that contains vitamin A (retinoids) and vitamin C serums.