Health

7 Anti-Aging Vitamins to Include in Your Diet

1460649465773_Vitamin-aGetting older is just a natural part of our lives. Whether you like it or not, those fine lines and wrinkles are inevitable. But for some reason, people seem to age faster than others. Chronologically, we age at the same rate, but biologically (depending on lifestyle and diet), we do not all age at the same rate. While countless anti-aging products claim to help slow the aging process, there’s one proven solution that can surely help you keep that fresh and youthful look – diet. That’s because some foods have strong anti-aging nutrients that sort of delay the dreaded aging process.

 

7 Potent Vitamins for a Healthy, Younger-looking Skin

 

Here’s a list of seven skin-friendly vitamins that you should start including into your diet regularly.

 

  1. Vitamin A. Essential not only for good eyesight but also for growth and development as well as maintenance of the immune system, Vitamin A also functions to help us have better skin by slowing down signs of aging, preventing breakouts and dark spots, increasing blood flow to the skin for hydration, decreasing sebum production, and reducing damage caused by excessive UV exposure. Foods rich in this vitamin are carrots, butternut squash, beef liver, apricot, broccoli, and mango.
  2. Vitamin B.
    • Vitamin B2 (Riboflavin). Formerly known as Vitamin G (yes, there used to be a vitamin like that), Riboflavin is a chemical compound that generally aids in the activation of other vitamins, but also for skin condition since it helps relieve dry and itchy skin, keeps the skin moisturized, and assists in cellular respiration. Foods rich in Vitamin B2 include yogurt, mushroom, oysters, egg, broccoli, and soybeans.
    • Vitamin B3 (Niacin). Also referred to as Nicotinic acid, Niacin is an organic compound known to protect us against skin cancers, effectively manage symptoms of Rosacea, reduce sebum production to prevent acne formation by 52%, and improve skin barrier to maintain skin hydration. Foods abundant in niacin are chicken breasts, lean ground beef, tuna, potatoes, egg, and tomatoes.
    • Vitamin B5 (Pantothenic Acid). Pantothenic Acid or Pantothenate is a water-soluble vitamin that is essential in synthesizing and metabolizing proteins, carbs, and fats. It’s also vital for skin health due to its anti-inflammatory properties that manage itchiness and several skin discomforts. It also aids in deeply moisturizing the skin, breaking down oil that clogs pores, and helping the skin rejuvenate for a fresher look. Foods rich in Vitamin B5 are legumes, mushrooms, fish, cheese, eggs, and lean pork.
    • Vitamin B6 (Pyridoxine). Pyridoxine is a type of Vitamin B6 that helps treat dry skin, acne, and eczema as well as fight skin blemishes by helping regulate hormones. Foods with pyridoxine are banana, broccoli, spinach, watermelon, white rice, and chicken breast.
    • Vitamin B7 (Biotin). Also known as Vitamin H or coenzyme R, Biotin is a water-soluble B-vitamin that restores skin moisture, relieves itchy skin, helps manage eczema and seborrhea dermatitis, and increases production of fatty acids to improve hydration.  Foods high in biotin are soybeans, green peas, almonds, walnuts, cauliflower, and salmon.
  3. Vitamin C. Vitamin C or L-ascorbic acid, or simply ascorbate is an essential nutrient not only for metabolic reactions but for skin health as well since it’s great at fighting UV-induced damage, minimizing risk of dry skin, and in reducing melanin production to lighten skin. Fruits rich in ascorbate are guava, kiwi, oranges, grapefruit, strawberry, and red bell pepper.
  4. Vitamin D. This is also another anti-aging nutrient that rejuvenates aging skin, aids in skin cell renewal, and controls the natural protective mechanism of the skin. Foods high in this vitamin are salmon, fortified milk, yogurt, cheese, egg yolk, and cod liver oil.
  5. Vitamin E. This vitamin decreases skin roughness, reduces fine lines and wrinkles, keeps the skin firm, and effectively lightens dark spots. Foods abundant in this nutrient are tofu, shrimp, avocado, sunflower seeds, almonds, and wheat.
  6. Vitamin F (Linoleic Acid). Linoleic Acid (LA) is a polyunsaturated omega-6 fatty acid which helps the skin supple and youthful, and encourages skin renewal to fight scars and blemishes. It is also known to be effective in controlling acne. Foods rich in this vitamin are mayonnaise, walnuts, grapeseed oil, olive oil, salmon, and avocado.
  7. Vitamin K. This is a group of structurally similar, fat-soluble vitamins which the human body requires for complete synthesis of certain proteins, as well as in keeping the skin nourished by enhancing skin elasticity, getting rid of dark under-eye circles, and smoothing fine eye wrinkles. Foods rich in this vitamin are broccoli, cheese, spinach, meat, eggs, and brussel sprouts.

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