Top 4 Vitamins To Keep Your Skin Healthy And Clear

vitamins, skin, environment


Written by: Brandi Monasco

Your skin plays a vital role in the protection of your body and unfortunately, it gets exposed to a lot of toxins and harmful substances that can leave it damaged. Taking care of your skin is important, however, it can be hard to eliminate so many potential threats in the environment.

So, how do you protect your skin?

Well, an easier way to do so is by fortifying your skin with nutrients that help in regenerating and repairing it as fast as possible. This can help reduce common skin problems like dark spots, wrinkles, rough patches and excessive dryness, which are all usually a result of persistent skin damage.

Here are 4 essential vitamins that have specific roles in your diet to help bring out the healthy shine in your skin.

#1. Vitamin D

This is a common and easily available vitamin, which can even be synthesized by your own skin! Vitamin D has a role in numerous functions of the body, the bones and the teeth, however, one of its more major roles is in the skin. Vitamin D helps maintain the skin tone of the cells. It also helps with psoriasis, which is an itchy skin condition that leads to the flaking off of the skin.

Foods That Contain Vitamin D:

  • Fatty fish, such as tuna and salmon
  • Egg yolks
  • Mushrooms
  • Pork


#2. Vitamin C

The citrus vitamin is found in abundant quantities in the outer layer of the skin, known as the epidermis. It is important for keeping the cells bound together and has a vital role in collagen synthesis. This is what makes this vitamin so beneficial for anti-aging products.

Also, vitamin C has antioxidant properties that help to battle the toxic free radicals that are intensely damaging for your skin. Thanks to all these effects, vitamin C is a renowned anti-aging vitamin that is a common ingredient in beauty products.

Foods That Contain Vitamin C:

  • Red peppers
  • Oranges
  • Kale
  • Grapefruit
  • Broccoli
  • Strawberries


#3. Vitamin E

Another beneficial vitamin for the skin is vitamin E. It also has antioxidant properties, which make it a valuable anti-aging vitamin. Besides this, vitamin E also helps to filter out ultraviolet rays from the sun. This eliminates the toxic effects of these harmful radiations, helping prevent dark spots, wrinkles and even skin cancers.

At the same time, it is also anti-inflammatory and counteracts the lack of oil on your skin, which is a common problem during dry weather. All these effects make it one of the best aids for helping dry skin.

Foods That Contain Vitamin E:

  • Almonds
  • Spinach
  • Kale
  • Plant oils
  • Raw seeds


#4. Vitamin K

Commonly associated with the clotting mechanism and the blood, vitamin K also has some skin benefits to its credit. Particularly people who have undergone surgery can use this vitamin to reduce swelling and minimize bruising. This helps to accelerate recovery. Additionally, it is also useful in getting rid of scars, stretch marks and dark spots, which are frequent problems that almost every person suffers from, signifying its useful role in the diet.

Foods That Contain Vitamin K:

  • Green leafy vegetables, such as kale
  • Cabbage
  • Prunes
  • Broccoli


The benefits of these vitamins for your skin are evident. You can easily help and avoid a number of skin conditions simply by supplementing your diet with these healthy nutrients. They aren’t hard to find either. Lots of fruits and vegetables have an abundant supply of these vitamins, which makes them even easier to include in your diet.

Supplement your diet with these useful vitamins and nourish your skin from the core to get rid of all those pesky skin problems!

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Sources, Sources, Sources


Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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