10 Essential Vitamins and Minerals for Skin Health.

Written By: Zenani Sizane

10 Essential Nutrients and Vitamins for skin health

Taking care of our skin can sometimes be a tricky task, especially when you are dealing with different types of skin conditions such as acne, eczema, rosacea, and hyperpigmentation. There are many different skincare brands and products out there that promise to solve all your skin problems but end up not living up to their claims. We all want glowing skin, but it can be hard to decipher what to do for your unique skin. 

Your skin is the largest organ, and it is created to protect and cover your internal organs from harsh environmental factors. That said, as important as external skin care is, it is important to realize that what you do on the inside will show up on the outside. That means that if you feed your body highly processed foods, and overindulge in sugary treats, and unhealthy fats and oils, it will most likely show up on your skin one way or the other. It is important to see food for what it is; medicine. 

That applies to your skin as well, if you feed your body healthy foods packed with vitamins and minerals, it is mostly likely that you will not only prevent chronic diseases like diabetes, cardiovascular diseases etc but you will also find that your hair and skin will flourish because you feed them the right kinds of nutrients via what you eat. In this article, we will unpack the 10 best nutrients for optimal skin health, along with a list of foods and topical treatments such as carrier oils packed with the particular nutrient. 

1. Vitamin A

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Vitamin A is an essential nutrient that supports skin, eye, and reproductive health, as well as immune function. Vitamin A is a fat-soluble vitamin and is also called retinol (preformed vitamin A) or beta-carotene (provitamin A). Retinol is derived from mostly animal sources, is one of the most well-absorbed and efficiently used forms of vitamin A.

Plant sources called provitamin A carotenoids are derived from certain fruits and vegetables like carrots, and yellow or orange fruits. Carotenoids such as beta-carotene are converted into retinol by the body as needed. The majority of vitamin A is stored in the body’s liver. 

Vitamin A plays a vital role in your eyesight, immune function, reproductive and skin health. Vitamin A can normalize how your cells function. That means it can influence cells to regenerate, making it effective in anti-aging, leaving your skin to look youthful and more radiant. 

Vitamin A is also known to improve problematic skin conditions such as acne by helping to normalize oil production, leaving your skin to be less oily and more balanced. Vitamin A also helps to normalize the appearance of pigmentation, It does so by normalizing the activity of tyrosinase, an enzyme that plays a vital role in the production of melanin. It is also effective in wound healing. 

Vitamin A works on both the cells to form and thus protect your precious collagen levels. This process is essential to radiant skin, and clear skin and it can aid in improving skin elasticity and reducing the appearance of fine lines and wrinkles. A deficiency in vitamin A in the long term can cause night blindness, digestive issues, respiratory infections, and various skin problems. 

A List of Vitamin A-Rich Foods 

• Carrots

• Spinach 

• Sweet potatoes

• Squash 

• Kale

• Pumpkin 

• Meat and Dairy 

• Apricots

Vitamin A Rich Topical Treatments

• Retinol 

• Cod Liver Oil

• Retinoids

• Alitretinoin 

• Mango Butter

• Apricot Kernel Oil 

• Buriti 

• Shea Butter

• Sea Buckthorn 

• Bakuchiol

1. Vitamin B3 (Niacin)
   

The body produces and uses vitamin B3, also known as niacinamide, to turn carbohydrates, fats, and proteins into energy. It is also believed to aid enhance digestion and the brain, as well as relieve arthritis. It is one of the eight vitamins in the B complex. The amino acid can also be used by the body to make niacin. Furthermore, niacin is available in a variety of formulations, such as niacinamide, which is well-known for its numerous skincare advantages.

In its niacinamide form, the vitamin works to prevent water loss and retain the skin’s moisture content. It’s also known as keratin. When it comes to aging skin, niacinamide improves the surface structure, helping smooth out the skin’s texture and reducing the look of wrinkles. 

Niacinamide is a water-soluble nutrient that can help improve a variety of skin concerns. It can help improve the skin’s protective barrier by stimulating the synthesis of ceramides within the skin. Ceramides are important components of the skin and help maintain strong bonds between the cells to help strengthen the natural skin barrier. Vitamin B3’s role can therefore lead to an improved ability for the skin to retain moisture. To enhance the natural skin barrier, seal in the skin’s moisture levels with Vitamin B3. 

As a strong antioxidant, niacinamide is a powerful force against skin damage from environmental aggressors. Antioxidants have a strong ability to reduce oxidative stress, a harmful reaction that occurs when the skin is exposed to different external and internal elements. The skin produces free radicals when exposed to a range of lifestyle choices like UV exposure, smoking, pollution, diet, and more. Antioxidants like niacinamide are important for visibly improving the skin’s health and countering the visible effects of damage. 

Niacinamide can help boost the skin’s ability to tolerate these external factors better by helping to strengthen the skin barrier. Niacinamide has been shown to ease inflammation, which can help calm redness due to conditions like acne, rosacea, and eczema. It can also soothe irritation caused by strong exfoliants like retinol or glycolic acid that remove dead cells from the surface of your skin. 

In addition, niacinamide is a dermatologist-approved for brightening skin tone. Some research suggests skincare formulas with 5% niacinamide can also help lighten dark spots, which will improve skin radiance and texture. The vitamin’s antioxidant properties may help protect your skin and aid its recovery from damage due to factors like aging, sun, and stress. Some research has shown that topical niacinamide can improve fine lines and wrinkles, as well as skin swollenness. 

Foods rich in Vitamin B3

• Fish 

• Brown Rice

• Bananas 

• Poultry 

• Nuts

• Seeds

• Legumes

• Fortified Cereals and breads 

• Red meat

Signs of Deficiency 

• Depression

• Headache 

• Memory Loss

• Hallucinations

• Fatigue

Topical And Plant Oil Treatments rich in Vitamin B3

• Pure Niacinamide

• Chia Seed Oil

• Avocado Oil 

• Hemp Seed Oil 

• Pumpkin Seed Oil 

• Walnut Oil

1. Vitamin B5 (Pantothenic Acid)

Vitamin B5 or pantothenic acid is a water-soluble essential nutrient. It plays a vital role in red blood cell and hormone production, as well as the conversion of fats, protein, and carbohydrates into energy. When applied topically, it has several benefits for the skin. 

Vitamin B5 is a soothing, strengthening vitamin with powerful hydrating and repairing properties. Vitamin B5 provides the skin with protection and enhances the natural repair process. It is naturally found in both plant and animal food sources. 

Within the skin, Vitamin B5 functions as a moisturizer, healer, protector, and rejuvenator. It also aids in the formation of healthy fats in skin cells and hair, contributing to their resilience and strength. Vitamin B5 serves as a building block for healthy skin. It does so by offering a bend of nourishing, protective, and restorative qualities. 

Pantothenol is a two-in-one kind of moisturizing agent. It acts as both a humectant and emollient. As a humectant, pantothenol helps draw water up from lower levels of your skin to hydrate your top layer (epidermis). They can use water from the air to moisturize your skin and hair. It is also an emollient, which means that in addition to using water from deep in your skin and the air to provide hydration, it also falls in dry patches, which can smooth and soften your skin and hair. 

Vitamin B5 also has an anti-inflammatory effect that can help stimulate your skin’s healing process. It is deeply hydrating and helps to keep skin quenched by absorbing moisture from the air. 

Foods rich in Vitamin B5 

• Chicken Livers

• Sunflower Seeds

• Corn 

• Lentils 

• Eggs 

• Sun-dried Tomatoes

• Salmon

Topical and Plant Oils rich in Vitamin B5 

• Panthenol 

• Sunflower Seed Oil

• Avocado Oil

• Black Currant Seed Oil

• Broccoli Seed Oil

Severe deficiencies in pantothenic acid are extremely rare and generally are only seen in severe malnutrition since it is available in most foods. However, mild deficiencies can cause several health issues. 

Vitamin B5 is known as the “anti-stress” vitamin and is used to relieve fatigue and stress through its support of the adrenal glands. It plays a role in the secretion of several hormones, which assist metabolism, help fight allergies, and are beneficial in the maintenance of healthy skin and nerves. 

1. Biotin (Vitamin B7/ Vitamin H)

Biotin, also known as Vitamin B7 and vitamin H is a member of the B-vitamin family. Its primary functions in the body are to assist with the metabolism of fats, carbohydrates, and proteins to help with cell growth and facilitate the utilization of the other B vitamins. Biotin plays an important role in the production of the fatty acids that ensure healthy hair, skin, and nerves. 

Foods rich in Biotin

• Eggs 

• Almonds 

• Peanuts

• Avocadoes

• Sweet Potatoes

• Mushrooms

• Bananas

Topical Treatments and Plant Oils rich in Biotin

• Biotin 

• Avocado Oil

• Almond Oil

1. Vitamin C  

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Vitamin C, also known as ascorbic acid, a water-soluble vitamin found in fruits and vegetables naturally. Humans cannot produce the functioning of several enzymes and the immune system. It works as an antioxidant and it is also effective in maintaining the health of your body. 

Vitamin C is important in the formation and maintenance of collagen, the basis of connective tissue, which is found in the skin, ligaments, cartilage, bones, and teeth. Collagen is needed to give support and shape to the body. You also need vitamin C to help with the absorption of iron from food. 

Normal skin contains high concentrations of vitamin C, which supports important and well-known functions like stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photodamage. Vitamin C is essential for the production of collagen and elastin, structural components of the skin that keep it toned and firm, and also regenerates vitamin E in the body. Collagen is the building block of skin, hair, muscles, and tendons and it is what keeps our skin looking youthful and smooth. 

As we age, collagen production slows down, which may lead to sagging skin. Vitamin C is essential for producing collagen in the body. When applied topically, vitamin C accelerates the production of both collagen and elastin, which keeps the skin plump and firm. 

Vitamin C is also effective in improving the skin complexion, by reducing the appearance of dark spots. Vitamin C doesn’t affect normal skin coloration, but only abnormal melanin deposits that cause hyperpigmentation caused by excess sun exposure. 

Vitamin C can help prevent premature aging of the skin by restoring a youthful, smooth appearance to the skin. The collagen-boosting effects of vitamin C reduce wrinkles and increase elasticity in the skin, but also help prevent the loss of collagen that results in nature’s aging. Due to its anti-inflammatory properties, vitamin C plays a key role in tissue repair and regeneration which aids in the speedy promotion of wound healing. 

Vitamin C is clinically proven to help skin retain water, keeping the skin plump and smooth and preventing it from becoming too oily or dry. Research shows that vitamin C works well in skin hydration, elasticity, and roughness. 

Foods Rich in Vitamin C

• Citrus Fruits

• Kiwi 

• Tomatoes

• Red and Green peppers

• Broccoli 

• Strawberries

• Cabbage
  

Topical Treatments Rich in Vitamin C

• Ascorbic Acid

• Papaya Extract

• Marula Oil

• Rosehip Seed Oil 

• Sea Buckthorn Oil

• Baobab Oil 

1. Vitamin D

Vitamin D (calciferol) is the vitamin you need for strong bones and teeth. Fat-soluble vitamin D even lends a hand to an important mineral. It helps your body absorb calcium, which is necessary for the normal development and maintenance of strong bones and teeth. Vitamin D is a unique substance in that the body produces it when sunlight hits the skin. 

This vitamin is one of the best vitamins for your skin, as it may help to reduce dark spots, redness, wrinkles, rough patches, and excessive dryness. Vitamin D is more like a hormone than a vitamin, a substance that is required in your diet. Vitamin D decreases inflammation, it dials down exuberant inflammation, which alleviates symptoms for those suffering from these conditions. 

Vitamin D regulates the generation of keratinocytes, the cells present in the epidermis which is the outermost layer of your skin. These cells are critical for maintaining the function of your skin barrier. The skin barrier does not only keep out harmful germs and chemicals from your skin but also helps lock in the moisture to prevent dehydration of the skin. 

Vitamin D is indispensable for the attraction of the immune cells such as the macrophages and monocytes. These cells of the innate immune system play a critical role in identifying and fighting any foreign substance that enters your skin. Vitamin D is also required for the regulation of B cells and T cells, the two primary components of the adaptive immune system. Overactivation of these cells can lead to autoimmune disorders. 

Apart from promoting the barrier function and regulating the components of the immune system, vitamin D has a direct anti-microbial effect on the skin. Whenever germs enter your skin, vitamin D activates certain receptors which kill the micro-organisms. Scientific studies have shown that vitamin D is important for growth regulation and optimum functioning of the cells of the sebaceous glands present in the skin. The sebaceous glands secrete sebum, which are natural oils that form a protective layer on the skin surface. Vitamin D is also important for the process of healing wounds on the skin. 

Foods rich in Vitamin D 

• Egg yolks

• Cold-water fish

• Butter 

• Leafy Greens

Topical Treatments rich in Vitamin D

• Sunflower Oil

• Avocado Oil 

• Carrot Seed Oil

• Chia Seed Oil

• Hemp Seed Oil

• Wheatgerm Oil

• Sweet Almond Oil

1. Vitamin E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant, helping to protect cells from damage throughout your body. It's found in our sebum, which creates a natural barrier to keep moisture in your skin. People with oily skin tend to have more sebum, which means they may also have more vitamin E in the skin. Sebum, along with vitamin E levels naturally declines with age. 

Vitamin E has anti-inflammatory properties with also helps support the immune system, cell function, and skin health. It's an antioxidant that is effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment. Vitamin E is even used to widen blood vessels, reducing risks of blood clots. UV light and sun exposure reduce vitamin E levels in the skin. 

Natural Vitamin E in food is often listed as d-alpha-tocopherol on food labels. Vitamin E is also produced synthetically. The synthetic form of vitamin E is often referred to as dL-alpha tocopherol. Natural vitamin E can be absorbed even better when combined with vitamin C. Vitamin E helps form a protective barrier that keeps skin from environmental stressors and toxins, and because it’s an antioxidant, Vitamin E fights these environmental stressors that can cause premature aging.

Vitamin E helps minimize the signs of aging, it works wonders when it comes to reducing the appearance of fine lines and wrinkles and boosts a youthful glow. It is also effective in fading the appearance of sunspots and dark spots that occur on your skin. Vitamin E is also great at strengthening your skin barrier and boosting the skin’s durability, which will keep it firm in the long run. It has hydrating properties that help the skin retain moisture, leaving it to be soft and more supple. 

Foods rich in Vitamin E 

• Broccoli

• Mango 

• Avocado 

• Spinach 

• Kiwi 

• Nuts ( Almond, Hazelnuts)

• Sunflower Seeds

Topical Treatments Rich In Vitamin E 

• Rice Bran Oil 

• Argan Oil

• Sweet Almond Oil

• Avocado Oil

• Apricot Kernel Oil

• Sunflower Seed Oil

• Flaxseed Oil

• Wheatgerm Oil

1. Manganese

Manganese is a trace mineral, which your body needs in small amounts. It is required for the normal functioning of your brain, nervous system, and many of your body’s enzyme systems. While your body stores up to about 20mg of manganese in your kidneys, liver, pancreas, and ones; you also need to get it from your diet.

Manganese is considered an essential nutrient and can be found especially in seeds and wholegrains, as well as in smaller amounts in legumes, beans, nuts leafy greens, and tea. Trace minerals such as manganese are important in the healing process of wounds. 

Wound healing requires an increased production of collagen and manganese aids the formation of collagen, which helps to heal wounds. Manganese is needed for producing the amino acid proline, which is essential for collagen formation and wound healing in human skin cells. 

Manganese is essential to produce healthy bones, as well as being a co-factor for an enzyme called “prolinase”, which is necessary for collagen production - a significant structural component of the skin that is most commonly associated with a youthful appearance and improved skin elasticity. 

An important antioxidant that helps to protect against damage caused by free radicals, manganese helps to protect the skin from oxygen-related and UV-related damage, and recent research has indicated that it could have an important role to play in helping the body to balance blood sugar levels naturally. 

Foods rich in Manganese 

• Oats 

• Pineapple 

• Garlic 

• Quinoa

• Hazelnut 

• Pecan 

• Brown rice 

• Black Tea

Topical Treatment and Plant Oils High in Manganese

• Hazelnut Oil

• Manganese supplement

1. Selenium 

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Selenium is a trace mineral that is believed to be a potent protector against cancer because selenium has been shown to activate the very powerful antioxidant enzyme glutathione peroxidase, which is an antioxidant found in every cell that works with vitamin E to prevent free radical damage. 

Selenium also prevents the buildup of fats in the blood vessels, enhances immune system functioning, and protects against heavy metal poisoning. It has been shown in more than twenty countries that the lower the intake of selenium, the higher the incidence of cancer of the colon, breast, pancreas ovary, bladder, lungs, and skin. Similarly, low selenium intake has been associated with an increased risk of cardiovascular disease, inflammatory diseases, cataracts, and premature aging. 

It is also an essential mineral for optimal skin health, as recent research has found that it is best absorbed through the skin. Selenium increases the levels of glutathione peroxidase- an antioxidant in your skin cells. Selenium is believed to improve the skin’s elasticity, as well as help in improving acne on the skin. 

Selenium prevents signs of aging by its ability to fight free radicals which also minimizes skin damage and inflammation. Selenium reduces inflammation which is caused by UV rays, stress, poor diet, and lack of minerals. Selenium fights inflammatory cytokines that eventually cause skin damage. Selenium when paired with vitamin E boosts glutathione, which may help heal the skin and also help decrease the increase of acne.

Selenium rich foods

• Brazil nuts

• Eggs

• Mushrooms 

• Chicken Breasts

• Turkey

• Pineapple

• Chia Seeds

• Herring Fish

Topical Treatments and Plant Oils rich in Selenium

• Walnut Oil

• Brazil Nut Oil 

• Apricot Kernel Oil

1. Zinc

Zinc is a mineral that is critical to the work of more than three hundred enzymes in the body. These enzymes assist in cell reproduction, maintain vision, enhance the immune system, maintain fertility, repair wounds, synthesize protein, and perform many other functions. Zinc is an essential mineral that boosts immune function. It can reduce the inflammatory response seen with acne. 

In addition to being crucial for controlling cell division and turnover, zinc also aids in lowering the quantity of natural oil produced by your skin, which lessens congestion and keeps your pores from clogging.

About 5% of the zinc in your body is stored in your skin. The mineral is necessary for healthy wound healing because it influences collagen synthesis, cell proliferation, and inflammatory responses. For the skin to be healthy and function normally, zinc is necessary. For this reason, zinc-containing products have been used extensively in the treatment of infections, acne, ulcers, and other skin-related illnesses.

Foods rich Zinc

• Mayonnaise 

• Soybeans 

• Hemp seeds

• Peas

• Lentils

• Peanuts

• Sweetcorn

• Beef

• Chickpeas

Topical Treatments and Plant Oils rich in Zinc

• Jojoba Oil

• Sesame seed Oil

• Pumpkin Seed Oil

• Flaxseed Oil

• Soybean Oil

• Zinc oxide

• Zinc Ricinoleate
  

Conclusion

In order to attain the ideal skincare routine and beautiful, healthy skin, it's critical to consider both the internal and external factors equally. To achieve ideal skin health, balance is crucial.