Healthy skin doesn’t just happen. While some are luckier than others in the genes stakes, you’ll still need to put in some care and attention to see results.
This means eating a diet that’s rich in fruit and veg, healthy fats, wholegrains and lean proteins. Plus, you’ll need to make sure you’re getting plenty of the right vitamins and minerals to really boost your skin’s health. And of course, your skincare routine plays a big part too. So it’s about what you put in and what you put on.
When it comes to vitamins and skincare, here’s what you need to be looking for:
Vitamin A (also known as retinol)
Why it’s great: This helps to promote your skin cell growth and regulates sebum production, helping to stop your skin looking oily and greasy. Plus it can support collagen production, giving you a smoother, wrinkle-free complexion.
Where you’ll find it: cheese, milk, eggs, oily fish, yogurt, liver (and liver products like paté). Foods rich in beta carotene are also important, as your body can convert this into retinol. You’ll find beta carotene in things like spinach, carrots, sweet potatoes and red peppers.
Vitamin C
Why it’s great: a powerful antioxidant, vitamin C helps to protect your skin from damage from free radicals caused by things like pollution and UV radiation. Plus, it aids collagen production, helping to keep your skin firm and plump. Vitamin C is also vital for helping to brighten your complexion and improving your skin’s texture.
Where you’ll find it: citrus fruits and juice, blackcurrants, broccoli, kiwi, bell peppers, kale, strawberries, Brussels sprouts, tomatoes, potatoes. Essentially, a wide range of fruit and veg, so try to eat a diet rich in these products.
Vitamin E
Why it’s great: One of skincare’s true saviours, vitamin E is a powerful antioxidant. It can keep your skin protected against extreme weather conditions, as well as from damage caused by stress or poor sleep.
It’s also great for hydrating and moisturising, two things your skin will love, and it can help to reduce inflammation and redness. In short, it’s fabulous!
Where you’ll find it: nuts and seeds, cooking oils (wheatgerm in particular), avocado, mango, sweet peppers, spinach, egg yolk and fish.
Vitamin D
Why it’s great: helping to protect your skin against infection and inflammation, vitamin D is a must in your diet. It also helps to maintain your skin’s barrier function and regulates the production of sebum, which can in turn help to reduce the appearance of acne.
Where you’ll find it: oily fish like salmon, mackerel and sardines, egg yolks, liver and red meat. It’s also often added to things like cereal, plant milks and fat spreads.
Most of your vitamin D will come from sunlight. This means that, especially during the winter months, you might want to consider taking a vitamin D supplement, as it can be very difficult to get enough.
Vitamin K
Why it’s great: essential to help our blood-clotting process, vitamin K can help to reduce the appearance of dark circles and discolouration under the eyes. It has anti-inflammatory properties, so can help to reduce redness and irritation.
Where you’ll find it: green leafy veg like spinach and broccoli, cereal grains, vegetable oils, and small amounts are in meat and dairy products.
Biotin (vitamin B7)
Why it’s great: this essential vitamin supports keratin production, a key component of your skin. It can help to improve your skin’s hydration and maintain your skins barrier. It can also reduce inflammation and improve the appearance or fine lines or wrinkles.
Where you’ll find it: biotin is usually applied topically and you can find it in a wide range of skincare products. You’ll also find it in eggs, nuts and leafy green veg, and it’s also available as a supplement.
Niacin (vitamin B3)
Why it’s great: much like biotin, niacin can help to improve your skin’s barrier function and keep your skin hydrated and protected. It also brightens your complexion, reducing the appearance of skin tags and age spots, evening out your skin tone and reducing redness.
Where you’ll find it: meat, fish, poultry, eggs, avocado, whole grains and mushrooms.
Pantothenic acid (vitamin B5)
Why it’s great: pantothenic acid helps to keep your skin moisturised and prevents dryness and flaking. It can also help to reduce redness and skin irritation.
Where you’ll find it: avocado, meat, fish, green leafy veg, milk, mushrooms and eggs.
Selenium
Why its great: this antioxidant protects your skin from damage from free radicals, plus it helps to boost your immune system and staves off wrinkles.
Where you’ll find it: Brazil nuts are an excellent source of selenium, as are fish, meat and eggs.
Omega-3 fatty acids
Why they’re great: We often shy away from anything with ‘fat’ in it, but Omega-3 fatty acids are actually great for your skin. They can help to reduce inflammation, prevent premature ageing and improve your skin’s texture.
Where you’ll find it: oily fish, nuts and seeds (in particular flax seeds, chia seeds and walnuts, soy beans and spinach.
Focusing on getting the right nutrients in your diet can really help to boost your skin’s health, as well as being great for your health overall. Getting the right balance of your essential vitamins and minerals will help you feel good on the inside... and look great on the outside.