In order to maintain your skin health over time, there are a number of essential vitamins you need to incorporate into your diet. Naturally, the easiest way to do this is to switch up your eating habits and, in time, both your body and your skin will be sure to thank you.
This Nutrition and Hydration Week is the perfect time to consider how your diet impacts your skin. Read on to learn more about what to add to your shopping list and the other things you can do to look after your complexion.
Essential Vitamins To Look Out For
We all know that taking care of our skin is important but, going beyond skincare, there are a number of essential vitamins that you need to include in your diet. As the largest organ, our skin undergoes a lot, and ensuring that these vitamins are part of your life is incredibly beneficial as they will often help to slow down the ageing process.
Vitamin C
One of many essential vitamins, Vitamin C can be found in the outermost layer of the skin, the epidermis. It plays a vital role in the production of collagen and it can be found in a huge range of anti-ageing products, but this doesn’t mean that incorporating it into your diet won’t be incredibly beneficial.
In fact, when consumed, it increases the effectiveness of SPF products by reducing the damage UV rays can still do to the skin. It’s important to remember that, in order to be effective, SPF must be regularly reapplied to the skin when you’re outside for long periods of time. Vitamin C also helps with wound healing and it can repair dry, dehydrated skin.
You can find this vitamin in citrus fruits, kiwi, strawberries, broccoli, cabbage and peppers.
Vitamin D
Everyone knows that Vitamin D is absorbed by our skin when it’s exposed to sunlight but this doesn’t mean that you should skip SPF when trying to increase your intake of essential vitamins. It supports skin health by aiding the body in the creation of new, healthy cells, including skin cells!
It’s advised that those who are pregnant or over the age of 70 need more than others and the easiest way to get more in your diet is to reach for oily fish, orange juice, yoghurt and mushrooms.
Vitamin K
When discussing essential vitamins, Vitamin K is often forgotten about but that certainly doesn’t mean it isn’t important. It plays a huge role in the blood clotting process and it’s recommended that those who have just undergone surgery increase their intake. However, it can also help to reduce several common concerns, such as stretch marks, dark spots and spider veins.
When you think about Vitamin K, think green. You can increase your intake of this vitamin by adding green beans, spinach, kale and lettuce to your diet.
Vitamin E
Often used in topical products and hailed for its ability to hydrate the skin, Vitamin E is essential to maintaining optimal skin health. However, you need to be careful when using such products as exposure to the sun without adequate protection can reduce their effectiveness.
Counteract this issue by eating more nuts and seeds – sunflower seeds, almonds and hazelnuts in particular. The easiest way to add seeds to your diet without needing to give it a second thought is to add them to your meals. Whether they’re on top of porridge or a salad, Vitamin E will soon become a regular feature in your day. You can also turn to avocado, mango and trout if you prefer.
What Else Do I Need To Do?
Here are just a few more things you can do to increase your intake of essential vitamins without changing your regular routine too much:
- Aim to get 10 minutes of sun exposure each day but protect your skin with SPF. Please have a discussion with your doctor if you or a close family member has a history of skin cancer. If you’re worried, you can also take a Vitamin D supplement.
- Make sure you also add monounsaturated (or ‘good’) fat into your diet to protect your skin against photoageing. Foods to watch out for have previously been mentioned so I hope they are already on your list! These include nuts, seeds and avocados.
- Drink plenty of fluids. NHS guidelines have changed, so you don’t need to drink 2 litres of water per day but you should aim for 1.2L, depending on your activity levels. Beverages you can turn to without worrying include water and sugar-free drinks, such as tea, coffee and low-fat milk. This will help to maintain your skin’s elasticity.
- If you struggle with acne, make sure omega-3 EPA and DHA fatty acids are part of your diet, too. Although acne is more common in teens, this inflammatory condition often impacts adults too. Omega-3 will help to fight any inflammation, which has been shown to play a role in nearly all types of acne. Add foods like mackerel, salmon and seabass to your diet to see results. Alternatively, you even take supplements if you’d prefer.
- Contact Me If You Need A Helping Hand
- If you’re struggling with your skin despite doing everything you can diet-wise, visit Appearance Based Medicine for a consultation and I will do everything I can to help you feel comfortable, confident and happy in your skin again.
- Get in touch by calling 01628 303020, emailing info@ab-med.co.uk, or booking online.
