If you are someone who mostly consumes processed foods, you may be at risk of being deficient in this critical vitamin. Include these foods in your diet and get your daily dose of vitamin B3:
- Mushrooms
- Tuna
- Turkey
- Sunflower seeds
- Avocado
- Green peas
- Liver
- Peanuts
- Chicken breast
- Kidney beans
You may also take vitamin B3 supplements after consulting your doctor.
For Topical Application
You can buy niacinamide powder, mix it with your moisturizer or cream, and apply it to your face.
One thing you need to remember is that niacinamide is soluble in water. Hence, your moisturizer needs to be water-based. Otherwise, the vitamin will not mix properly, and it won’t be of any use.
The best way is to make your own moisturizer. Combine aloe vera gel with niacinamide powder, and it’s good to go!
3. Vitamin C: To Amp Up Your Antioxidant Levels
This vitamin is mainly found in the epidermis (outer layer of the skin) and the dermis (inner layer of skin). Vitamin C plays a vital role in maintaining skin health and the formation of collagen.
How Does It Help?
According to a study published in Nutrients, vitamin C:
- Promotes collagen production in your skin (collagen keeps your skin elastic).
- Prevents photodamage caused by UV exposure.
- Maintains antioxidant levels in your body.
- Prevents aging and reduces the appearance of wrinkles (5).
Vitamin C is transported to your skin through the blood. It keeps your skin hydrated and hair healthy.
Best Sources of Vitamin C
If you think you are not getting enough vitamin C from your diet, you can consume:
- Red pepper
- Guava
- Strawberries
- Broccoli
- Papaya
- Peas
- Grapefruit
- Brussel sprouts
- Cauliflower
- Kale
For Topical Application
If you want to use vitamin C topically, the best way to do it is by using a cream or moisturizer containing it. This is a necessary ingredient that you can find in serums, night creams, and moisturizers.
If you want to go the natural way, you can take a vitamin C scrub by mixing lemon juice with sugar or salt. However, don’t use it regularly and dilute it before applying it to your skin.
Also, topical Vitamin C makes your skin photosensitive. Hence, if you are going out in the sun, do not forget to apply sunscreen.
4. Vitamin E: To Prevent Dryness
You have probably seen “Vitamin E” shining like a bright star on the labels of cosmetic products. This is because it is widely used for its dermatological benefits. Vitamin E is a free radical scavenger, which means it neutralizes the harmful free radicals and keeps your skin healthy.
How Does It Help?
A study suggests that vitamin E:
- Minimizes damage caused by the harmful UV rays, such as dark spots.
- Prevents dryness and keeps your skin conditioned.
- Reduces oxidative stress and diminishes signs of aging.
- Keeps your skin moisturized.
- Reduces skin inflammation (6).
Applying vitamin E topically helps prevent skin conditions, but its efficacy decreases after exposure to the sun. Hence, you must get enough vitamin E through your diet.
Best Sources of Vitamin E
You can increase your vitamin E intake by including the following foods in your diet:
- Almonds
- Spinach
- Kale
- Hazelnuts
- Avocado
- Papaya
- Parsley
- Olives
- Broccoli
- Pine nuts
For Topical Application
Vitamin E capsules are readily available in medical stores. You can swallow them whole or squeeze out the liquid (vitamin E oil) and apply it to your face and other areas.
Apply vitamin E oil directly on the skin only if you have extremely dry skin or serious skin issues, such as psoriasis and eczema. Otherwise, it is better to mix the vitamin E oil (squeeze about 3 capsules) with a tablespoon of olive oil and then massage this mixture on your face or the area you want to focus on.
5. Vitamin K: For Stubborn Dark Spots And Scars
Vitamin K is best known for helping with blood clotting. It plays a crucial role in healing wounds and bruises. It also helps in treating several skin conditions and keeps your skin healthy.
How Does It Help?
- It fights wrinkles and dark circles. A study conducted in 2004 found that the application of an under-eye gel containing 2% vitamin K, along with 0.1% of each retinol and vitamins C and E, reduced wrinkles and dark circles significantly (7).
- Another study found that it helped in lowering purple discoloration on the skin and dissolved skin pigmentation and bruises (8).
Best Sources Of Vitamin K
You can increase your intake of vitamin K by consuming:
- Cabbage
- Broccoli
- Lettuce
- Turnip greens
- Kale
- Swiss chard
- Romaine
- Parsley
- Cauliflower
- Cereals
Vitamin K is found in various forms. Vitamins K1, K2, and K3 are easily found in all types of foods (mainly plants), but you will also get dietary supplements of vitamin K.
For Topical Application
Vitamin K creams are easily available in medical stores. Usually, doctors prescribe them to those who have undergone surgery (to help with the bruises) or for reducing stretch marks. These creams are also prescribed for treating dark circles, spider veins, and any other skin issues. Consult your doctor before using them.
It is important to keep your skin and body nourished to get a healthy glow on your face. Try to include these vitamins in your diet and skincare regimen, adopt a healthy lifestyle, and you will get the dream skin you always wanted.
