Proper skin care takes much more than just swathing your face with expensive cosmetics. Beauty comes from within. You have to provide you skin with the nutrition it needs to fend off environmental hazards like dust, pollution and sunlight. Your skin quality also reflects your overall health. Any accumulation of toxins, hormonal upset and improper body function will be exhibited as skin blemishes. The following are the top five vitamins that can help you buildup immunity, detoxify your system and achieve skin perfection.
1. Vitamin C
Environmental hazards are unavoidable and they cause serious skin damage. Increased exposure to pollen, dust and polluted air directly causes premature aging. UV rays break down your collagen and worsen the appearance of age spots. Vitamin C is a strong antioxidant that keeps your skin cells safe from these harmful stress factors. Adequate intake of vitamin C can effectively deter the aging process, prevent skin discoloration and brighten your skin tone. Having 3 to 5 servings of fresh fruits like oranges, strawberries and grapes everyday is the best way to keep you well-stocked with vitamin C.
2. Vitamin E
Vitamin E is the most powerful bioactive antioxidant among all vitamins. Vitamin E can immediately catch and remove any free radicals that come near your cells. It is a fat-soluble vitamin, and so it gives you much longer-lasting protection than vitamin C. Supplying your skin with enough vitamin E can drastically reduce the appearance of skin blemishes like acne and age spots. Common dietary sources for this vitamin are asparagus, avocados, nuts and seeds, eggs and dairy products.
3. Vitamin B6
Vitamin B6 helps your skin by reducing the amount of homocysteines in your blood. Homocysteines affect both your circulation system and endocrine system. Elevated levels of this compound cause cholesterol to form plaque, which impairs your blood flow. High homocysteines levels also trigger stress response, which can cause acne breakouts and hives. Increasing your vitamin B6 encourages better oxygenation of your skin cells and reduces its exposure to stress damage. Vitamin B6 is rich in foods like meats, whole grains, nuts and seeds.
Folate has the same stress reducing function as vitamin B6 and can also promote better oxygenation for your cells. Folate heightens your red blood cell production. Higher concentration of red blood cells means more oxygen can be delivered to your skin and other tissue. Abundance of oxygen encourages faster skin regeneration. Eating a variety of dark leafy vegetables, beans and legumes, citrus fruits and fortified cereals is the easiest way to get the folate you need for a look of rejuvenation.
5. Pantothenic Acid
Pantothenic acid is extremely important in prevention of acne, dermatitis and skin allergies. This vitamin helps your body break down fat and prevents surplus oil secretion from your sebaceous glands. Increased intake of pantothenic acid can reduce your pore size and improve your skin tone, making it a common ingredient in many skin care products. The best dietary sources for pantothenic acid include fish, red meat, wheat bran and yeast. You can also get an extra boost of pantothenic acid by taking a royal jelly supplement.