Taking good care of your skin should be a key part of your health routine. Getting the right balance of vitamins for skin can help you look younger and healthier for longer.

The first thing you can do to maintain your healthy skin is to get 10-15 minutes of exposure to sunlight daily. This enables the body to produce vitamin D, which is one of the best vitamins for your skin, closely followed by vitamins C, E, and K.

But don’t overdo it; use sun cream to reduce the number of harmful UV rays that can damage your skin for longer periods in intense sun.

Maintaining a balance of healthy vitamins for your skin will help you to stay young and vibrant, and could also mean reduced skin problems, such as dark patches, redness, wrinkles, rough and dry/chapped skin.

Essential skin vitamins are mainly sourced from a healthy and balanced diet, but can also be supplemented with vitamins, or skincare products. These four essential skin vitamins can help you achieve and retain a glowing, healthy skin.

Vitamin D:

Vitamin D can be sourced from your diet but is mostly produced by the skin from cholesterol when exposed to sunlight. Vitamin D is then absorbed by your liver and transported throughout the body to help maintain healthy cells.

You can increase your vitamin D intake by:

• Getting 10 minutes of sun exposure a day
• Eating foods naturally rich in vitamin D, such as tuna, mackerel, and salmon.
• Eating fortified foods, such as breakfast cereals, fruit juices, and yogurt
• Vitamin D supplements.

Vitamin C:

Vitamin C helps to maintain healthy skin with its antioxidant properties and is one of the key ingredients found in anti-aging skincare products.

Vitamin C is usually adequately absorbed through the diet, but if you feel you aren’t getting enough then you can:

• Eat more fruit and veg rich in vitamin C, i.e. kiwi fruits, oranges, broccoli, etc.
• Take vitamin C supplements.

Vitamin E:

Vitamin E is another one of the essential vitamins for the skin. Vitamin E has properties that absorb the sun’s harmful UV light when applied to the skin. This can help prevent dark spots and wrinkles.

Getting your daily 15mg of vitamin E per day is preferable through your diet.

You can increase your intake of vitamin E by:

• Eating more nuts and seeds
• Taking vitamin E supplements

Vitamin K:

Vitamin K is an essential blood-clotting cofactor, which helps the body heal properly after an injury. The basic functions of vitamin K are also thought to help certain skin conditions, such as varicose veins, scars, and bags under the eyes.

Vitamin K can be found in many different skin creams and can help treat an array of skin conditions. Vitamin K’s effects on the skin are more limited than vitamins E and C but are still important in maintaining good overall skin health.

Adults need between 95 and 120 µg per day. The easiest way to increase your vitamin K intake is through dark leafy vegs, such as spinach and kale.

Click on the link below for more info on how to get more healthy vitamins for your skin.