Since vitamins C and E play such important roles in protecting your skin from the sun, deficiencies in either vitamin can increase the risk of skin damage, including skin cancer.
Nourishing your body with the right dose of vitamins can largely benefit your health. That’s no secret, right? Below, we highlight 5 vitamins that can both boost your immunity as well as enhance your skin’s health, appearance and glow.
1. Vitamin E: nourish and moisturise
Very often, aspects of contemporary life – your diet, exposure to UV radiation, air pollution, smoking, and drinking can cause oxidative stress. This may lead to premature skin ageing, weakened cells and tissues, heightened vulnerability to diseases
Vitamin E can go a long way in protecting the skin against sun damage. In doing so, not only does it prevent skin ageing, it'll also minimise oxidative stress.
Besides, it helps the skin to stay plump and glowing by promoting tissue firmness.
While the body naturally produces Vitamin E through sebum – an oily substance secreted through the pores, it might not be enough. This is especially true for those with dry skin and a lack of sebum.
Getting Your Dose of Vitamin E: Vitamin E can be applied topically, and is also found in a variety of foods, such as: suts (almonds, peanuts, hazelnuts), Green leafy vegetables (spinach, broccoli), sunflower seeds, avocados, trout, shrimp, vegetable oils (olive oil, wheat germ oil, soybean oils). Incorporating Vitamin E in your diet is highly beneficial and also helps boost your immunity.
2. Vitamin C
Vitamin C is a real powerhouse vitamin, and there’s a myriad of reasons why you should be consuming it.
The skin is considered to be healthy when its pH value ranges from 4-6, which falls under the acidic category. Here's a quick illustration to help you visualise :)
When your skin's pH is off-balance (either under-acidic, overly acidic or alkaline), your might experience redness, eczema, dry patches, acne, oiliness or psoriasis.
Vitamin C in serums are usually of a lower pH (anywhere from pH 2.0-3.5), which would help restore your skin's pH levels. On top of that, it's a potent antioxidant with a bunch of other benefits to offer: Boosts collagen production and slows down skin ageing— by neutralising free radicals in the skin that causes ageing, Helps prevent dry skin problems. Reduces sun-induced cell damage, appearance of fine lines and wrinkles. Has an overall brightening effect on dull skin!
In addition to helping you embrace the dewy skin ideal, Vitamin C also helps fight free radicals within the body, thus protecting you from illnesses. It does this by encouraging the production and the healthy functioning of white blood cells in the body, and overall boosting your immunity. Score!
Getting Your Dose of Vitamin C: You know it— oranges, citrus fruits in general (kiwi, lemon, guava, grapefruit), strawberries, papayas, broccoli, Brussels sprouts.
3. Vitamin B
The B Vitamins act as coenzymes in numerous biochemical reactions in the body. They are therefore essential for the proper growth, maintenance and functioning of all cells, tissues and organs. This explains why Vitamin B is crucial for both – a strong immune system, and healthy skin! Inadequate levels of B vitamins may lead to loss of appetite, fatigue, irritability, lack of concentration, and dry skin. Now, let's take a look at two vitamins from this family, that would make for great additions to your skincare routine and your diet.
4. Vitamin B3
This multi-faceted nutrient brings heaps of benefits for the skin and the immune system.
Research has proven that Vitamin B3 helps to destroy disease-causing micro-organisms, and boosts the functioning of the central nervous system.
On the skin benefits front, niacinamide PC, a form of Vitamin B3 is really effective in the following ways:
- Improving skin moisturisation
- Minimising signs of ageing
- Delivering an even-looking skin tone
- Reducing the appearance of acne and acne scars
In addition, it also shields the skin against damage from urban pollutants. Talk about all-rounders!
Getting Your Dose of Vitamin B3: If you’re looking for skincare that comes with Vitamin B3, simply keep an eye out for Niacin-infused products. Alternatively, you can supplement your diet with mushrooms, tomatoes, meat, fish, peanuts, etc.
5. Vitamin B12
Also known as Cyanocobalamin, Vitamin B12 greatly helps with the repair and renewal of damaged skin cells. In addition, it’s a gold mine for anyone who struggles to get rid of hyperpigmentation. It does so by regulating the production of pigment in your skin.
Besides, B12 goes a long way in energising the body and ensuring that your immune system functions normally. If you find yourself tiring out often or too easily, consider consuming Vitamin B12.
Getting Your Dose of Vitamin B12: Topical use of B12 could deliver great results, since this way, it gets directly absorbed into the skin. However, if you want to reap benefits other than those for the skin, consuming it in the form of food would be a better idea.
This vitamin is naturally found in most animal products like meat, fish, poultry, eggs, etc. Vegetarians could consider animal-derived foods such as milk and cheese.
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All in all, the above-mentioned vitamins are extremely effective, and give so much bang for the buck! Did we also mention that these vitamins are also present in our formulations— of course varying from person to person, depending on your skin concerns, lifestyle and environmental factors.
Lastly, don't forget these lifestyle tips for clear skin:
- Get a good share of beauty sleep
- Keep a tab on smoking and alcohol
- Make exercise part of your routine
If you’re struggling to find the right products for your skin, consider delegating to us! All you need to do is to take our free, 3-min skin assessment, and we'll do the rest— including curating the ingredients in your formulation, personalising your skincare and being there for you and your skin, 24/7.
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