7 Vitamins For Younger Looking Skin - Infographic

Sheela Philomena
Medically Reviewed by The Medindia Medical Review Team on Jun 17, 2016
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7 Vitamins For Younger Looking Skin

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Looking younger begins from the inside out. The skin reflects the lifestyle we lead and our food habits. An active lifestyle and eating healthy foods have a positive impact on the skin. Frequently indulging in junk and processed foods, which have high amounts of saturated fats, sugars and salt can lead to pimples, acne and blemishes. Vitamins, minerals and other nutrients give your skin a youthful glow. Working the vitamins in your daily diet will help yield more radiant, younger looking skin.

Eating well-balanced diet helps the body get the essential nutrients required to maintain a healthy and glowing skin.

Vitamin A is a group of compounds that include its active forms i.e. retinal, retinol and retinoic acid and other carotenoids. Vitamin A protects against UV damage and promotes healthy skin.
Food Sources : Beef liver, carrot, sweet potato, parsley, cantaloupe, mango and apricots

Vitamin B3 increases skin hydration, makes skin less irritable and reduces dark spots. Niacin manages symptoms of rosacea.
Food Sources: Fortified cereals, eggs, legumes, peanuts, lean meat and poultry.

Vitamin C: The antioxidant property of vitamin C helps treat dry skin. Vitamin C in the oral form enhances the effectiveness of sunscreen. Vitamin C increases collagen production and repairs damaged skin.
Food Sources: Guava and citrus fruits and juices such as oranges, lemon and grapefruit, greens and red peppers, broccoli, spinach, cantaloupe, papaya, pineapple, apricots and watermelon.

Vitamin D is known as the sunshine vitamin because its produced in the skin in response to sunlight. Calcitriol a man-made version of vitamin D3 used in topical cream has been effective in treating psoriasis (autoimmune skin disease characterized by itchy, dry patches of skin). Vitamin D blocks the growth of tumor.
Food Sources: Fish (mackerel, halibut, carp, salmon), fish oil, mushrooms, milk, yogurt, cheese, liver, beef and egg.

Vitamin E is commonly used to heal parched and dehydrated skin. It also protects the skin against sun damage. The antioxidant effect of vitamin E neutralizes free radicals.
Food Sources: Vegetable oils (wheat germ, safflower, sunflower), nuts (almonds, peanuts, hazelnuts), seeds (sunflower seeds), green leafy vegetables (spinach and broccoli), margarine and whole grains.

Vitamin F: Omega- 3 and Omega- 6 fatty acids in vitamin F (linoleic acid) may help with sun sensitivity and other skin conditions. It helps fight acne and keeps the skin supple and youthful. Fatty acids keep your skin moist and elastic.
Food Sources: Nuts and seeds (flaxseeds, sunflower seeds, walnuts, pine nuts), grapeseed, canola oil, fish (salmon, tuna, sardines), soy products, egg and egg mixed dishes.

Vitamin K is found in many topical creams to treat a variety of skin conditions. Topical creams with vitamin K can treat wrinkles, bruises and swelling. Vitamin K plays a key role in protecting skin elasticity.
Food Sources: Green leafy vegetables (kale, spinach, collards, mustard greens, chard), herbs (thyme, basil, parsley, coriander), brussels sprouts, cabbage, cauliflower, soybeans and cereal grains.

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