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Vitamines are important for health – including that of our largest organ: the skin. If you want to have radiant and young-looking skin, you have to care for it inside and out with the right substances. These are the most important vitamins for healthy skin.
The range in pharmacies, drugstores and the like gives an idea of how important vitamins are for the body. The body cannot live without vitamins, but vitamins are also essential for cosmetics and skin health. From vitamin A to vitamin E to vitamin K, however, you can quickly lose track of things. Which substance helps with? The alphabet of the most important vitamins for the skin.
Vitamin A is one of the fat-soluble vitamins and is only found in animal foods. In plant foods, however, there is what is known as provitamin A, a beta-carotene that the body can convert into vitamin A. Vitamin A ensures the formation of new cells and skin tissue in the body.
Vitamin A, also called retinol, is also found as an ingredient in many cosmetic products. It is also often used as a remedy for acne. It strengthens the connective tissue, promotes collagen build-up and stores moisture. It smooths the skin and gives it more freshness. Sun-damaged skin in particular can benefit from products with vitamin A.
Vitamin B3 is one of the B vitamins, but is usually referred to as niacin. This vitamin is also involved in cell renewal, which has a positive effect on the skin. It has an anti-aging effect, strengthens the protective function of the skin and provides moisture.
The body can produce niacin in the liver itself; certain foods can help it to do this, such as legumes, dates, nuts and eggs. Coffee is also a good source of vitamin B3. Vitamin B3 can also be found in many cosmetic products. Topical application can help to minimize enlarged pores, reduce pigment spots and soothe the skin.
Vitamin B5, also often called pantothenic acid, is found in many healing ointments, masks, toners and cleansing gels. It is important for the skin metabolism and supports lipid replenishment and elasticity. It can also help with redness and sunburn and care for rough skin.
Vitamin B7, also called biotin or vitamin H, strengthens nails, hair and skin. It supports the body’s own metabolic processes such as protein formation. Biotin is rarely found in cosmetic products, but in numerous foods: yeast, nuts, oat flakes, soybeans and egg yolks contain the vitamin. It can also be consumed through dietary supplements.
Vitamin C is one of the most important vitamins for humans and the skin. However, the body cannot produce it itself, so it has to be absorbed through diet or cosmetic products. It is important for collagen production, cell renewal and protein formation in the skin. It ensures that the skin stays firm and looks healthy and radiant. It can also help with pigment spots or scars.
Vegetables and fruits are the most important sources of vitamin C. Paprika, currants, sea buckthorn, citrus fruits and parsley contain particularly high amounts. In cosmetics, vitamin C is often found in serums.
Vitamin D has an antioxidant effect and counteracts pale, inelastic skin. It also has an anti-inflammatory effect on the skin. In the diet it can be absorbed particularly well from animal sources, especially fish, but plant foods such as sweet potatoes, sprouts or mushrooms are also vitamin D suppliers. In cosmetics, it can usually be found in oils or creams. By the way, the body can produce the vitamin itself through enough sun exposure – sun protection is not an obstacle.
Vitamin E, or alpha-tocopherol, is a real booster for moisture in the skin. It moisturizes, soothes irritated skin and reduces inflammation. It can be found in high quantities in vegetable oils, flax seeds, nuts, sweet potatoes and almost all types of fruit and vegetables. In cosmetics, it is often found in creams, especially sunscreens, make-up, self-tanners and healing ointments.
Vitamin K is often found in eye creams because it strengthens blood vessels and thus reduces dark circles. But it also helps against other skin problems that have to do with the capillary system of the skin, such as rosacea or couperose. In the diet, it is mainly found in green vegetables such as kale, spinach or broccoli.