4 Vitamins You Need to Maintain a Healthy Skin All Year Long

The vitamins you intake will largely affect the health of your skin. Of course, they have a great impact on the overall condition of your body, so be sure to stick to a varied diet. But there are essential vitamins you need to keep healthy skin all year long. And here is a list of benefits, as well as foods rich in these essential nutrients.

Healthy Skin


Vitamin A for All Skin Layers

Vitamin A is one of the best vitamins for skin and eyes. It is especially recommended for skin that needs anti-aging care, i.e. care that prevents wrinkling and alleviates other signs of aging. In addition, this vitamin protects collagen from deteriorating, which results in skin damage.

Vitamin A also acts as an antioxidant, and if you want to start taking it through meals – eat foods such as:

  • carrot,
  • sweet potato,
  • spinach, or 
  • mango.

A special type of vitamin A, known as a retinoid, can also be taken through:

  • beef,
  • eggs and 
  • dairy products.

Lack of vitamin A causes skin dryness, mild itching, or a feeling of tightness. Therefore, include it in your diet. Add it also to your skincare routine with creams and lotions rich in it.

Vitamin C for Radiating Skin

His Majesty, vitamin C, is great for skin health. You probably already know that it is suitable for treating colds and strengthening immunity in general. When it comes to skin, vitamin C does 2 great things for it: it protects you from UV rays and helps collagen synthesis (a key process for healthy skin).

Vitamin C


Collagen is very important for a radiant glow and your overall health, as it makes the skin and nails both elastic and strong. When deficient in vitamin C, you are more prone to infections, hair loss, and even nail fungus. And when nails become brittle, nail fungus treatments are the only way to go.

What is certain is that vitamin C has a good effect on the condition of the skin. However, the question is whether it can do it alone, or only combined with other vitamins, such as vitamins A and E. Certainly, for skin health, it is important that all vitamins intake in sufficient quantities – and regularly.

If you are wondering about the sources of vitamin C, these are healthy foods, as well as supplements. In food, you will find vitamin C in a wide variety of fruits and vegetables: citrus fruits, blueberries, strawberries, broccoli, peppers, and greens… The list of superfoods rich in vitamin C is huge!

Vitamin E for Shielding the Skin

With similar effects as vitamin C, vitamin E is a powerful antioxidant that protects the skin against the negative effects of sunlight exposure. Vitamin E is naturally absorbed through the sebum (the oily outer layer of the skin). However, when there is too much sebum, the skin can become problematic.

Although vitamin E protects from UV rays, research on the use of vitamin E-rich creams and various cosmetic products has confirmed that this may not be the way to go. To be clear, a cream that has vitamin E cannot be the enemy of the skin, on the contrary! However, the natural production of this vitamin is much more effective for skin health.

Vitamin E


If you want to enrich your diet with vitamin E, and thus affect the health of your skin – start eating:

  • nuts,
  • seeds,
  • a variety of cold-pressed oils and
  • avocado.

Take Vitamin D from the Sun

Unlike the other vitamins listed, things are not that simple with vitamin D. You probably already know that it is the only vitamin that is not taken orally (unless you count the supplements) and with the foods we eat every day. Instead, you need exposure to the sun to produce vitamin D.

It seems simple – a lot of time in the sun will give us a perfectly radiant complexion and beautiful skin. Alas – no!

The Sun’s UV rays, as you probably know, can damage the skin, prevent collagen production, speed up aging, and even cause various types of skin cancer. So, how to nourish the skin and take your daily dose of vitamin D, but not damage it at the same time? Simple.

Always, always, use sunscreen with protective factors. Even in winter, even on gloomy days without strong sunlight. The higher the protective factor, the better. At the same time, expose your skin for short amounts of time to direct sunlight. Even 15-20 minutes a day is enough to satisfy the daily need for vitamin D.

Unless you live in an area with few sunshine days, there is no need to take nutritional supplements.If a healthcare provider does recommend supplementation, consider Vitamin D injections at home. This service allows you to get the extra Vitamin D you need without having to disrupt your schedule or unnecessarily expose yourself to highly contagious illnesses such as Covid-19.

These 4 vitamins are essential for keeping your skin healthy all year long. You can find them in a variety of foods, so a balanced diet is the key. But you can also use creams and lotions in your skincare routine. And remember to always use SPF, even on rainy and cloudy days.

Medical Disclaimer: All the content available on the website is just for informational purposes. It’s not a substitute for any Professional advice. Don’t take it personally. As a medical student, I’m just trying to use my information through my content, and please keep in mind it’s not written by a professional doctor. Use the data just for educational purposes.

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