10 Anti-Aging Vitamins and How to Include Them in Your Diet

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Achieving a younger-looking skin that is free from the signs of skin aging is not just made possible by using different skin care products currently available on the market these days. As a matter of fact, the overall health condition of your skin is primarily affected by the kind of food that you eat, and the vitamins that are found in them, compared to the beauty products that you apply. The following is a list of the most essential 10 anti-aging vitamins and how to include them in your diet.


Vitamin A

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Vitamin A is primarily found on vegetables such as butternut squash, carrots, broccoli, as well as fruits like mango and apricots. Beef liver is also a good source of Vitamin A. This vitamin helps in preventing acne breakouts as well as the appearance of dark spots. It is also known to slow down the signs of skin aging.


Vitamin A is also effective when it comes to increasing the flow of blood to the skin, thus making hydration possible. At the same time, it also works in decreasing the production of sebum while reducing damages which come as a result of excessive exposure to the harmful rays of the sun.


Vitamin B2 (Riboflavin)

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Vitamin B2 is naturally found in foods such as egg, yogurt, broccoli, soy beans, oysters and mushroom.  Riboflavin is known for its efficacy in relieving itchy and dry skin, which means that it is the vitamin needed by those who are suffering from itch-related skin conditions.


It also makes sure that the skin is moisturized all the time. As a vitamin that helps a lot in cellular respiration, it is very important to consume food, or take supplements filled with Vitamin B2 in order to ensure that the skin cells are healthy from the inside. After all, their health will easily reflect outside.


Vitamin B3 (Niacin)

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Vitamin B3, or Niacin, is the vitamin that is known to provide protection to the body against certain types of skin cancers. It is found in foods like tuna, potatoes, eggs, tomatoes, chicken breast, as well as lean ground beef.

Niacin also manages the symptoms of Rosacea effectively. It also enhances skin barrier, thus maintaining hydration on the skin. It also reduces the production of sebum, thus preventing the formation of acne by up to 52%. If your lifestyle or schedule will not allow you to consume the foods mentioned above, making sure that you supplement yourself with Vitamin B3 can also give you the same results.


Vitamin B5 (Panthotenic Acid)

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If you are fond of eating mushrooms, legumes, fish, eggs, cheese, and lean pork, then you are guaranteed of providing your body with Vitamin B5, otherwise known as Panthotenic Acid. This vitamin works wonders in deeply moisturizing the skin while breaking down oil that results to clogged pores.

Vitamin B5 is also responsible for skin renewal, thus giving you that fresher and younger look. It also has some anti-inflammatory properties which can help you manage itchiness, as well as several other skin discomforts and issues. With these characteristics, you should never miss filling your body with this vitamin.


Vitamin B6 (Pyridoxine)

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If you are suffering, or are prone to skin conditions such as acne and eczema, you might need to consume more Vitamin B6, or Pyridoxine. This vitamin can readily be found in foods such as white rice, watermelon, broccoli, banana, spinach, as well as chicken breast. Aside from treating acne and eczema, Vitamin B6 is also helpful in treating dry skin.

This vitamin is also effective when it comes to fighting skin blemishes. This is done by regulating the hormones in our body, particularly in the skin area. While we may feel that this vitamin is not as important as others, keep in mind that all vitamins are essential in our body. They just have specific targets to focus on.


Vitamin B7 (Biotin)

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Vitamin B7, or Biotin, is generally found in green peas, soybeans, almonds, cauliflower, walnuts, as well as salmon. This is the vitamin that you need if you want to restore the moisture in your skin. It also works wonders in relieving itchy skin, while helping in managing eczema, as well as other serious conditions such as seborrhea dermatitis.

Biotin is also known to increase the production of fatty acids in our skin. This process is very important as it improves overall hydration from within. Without enough hydration, our skin becomes more prone to symptoms of aging, even triggering its early signs.


Vitamin C

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Vitamin C seems to be the most popular among all vitamins. This is the vitamin that we usually find in many fruits, including grapefruit, oranges, kiwi, guava, and strawberries. Red bell peppers are also rich in Vitamin C.

Vitamin C is known to fight skin damage induced by getting too much exposure to the harmful UV rays. It is also minimizes the unlikely risk caused by dry skin. It is also effective when it comes to reducing the production of melanin in the body, thus lightening our skin.


Vitamin D

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Vitamin D is found in cheese, yogurt, fortified milk, salmon, egg yolk, as well as cod liver oil. We have heard the many benefits of this vitamin. Among them is the fact that it helps in skin cell renewal. This is a very important process because it focuses on rejuvenating aging skin, thus making it look younger and fresher.

Aside from that, it also helps in controlling the natural protective capability of our skin. As such, it strengthens the capacity of our skin to fight the development of those fine lines, wrinkles and other unsightly effects of skin aging.


Vitamin E

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We all know the connection between Vitamin E and skin health. This vitamin is typically found on foods such as avocado, shrimp, tofu, almonds, sunflower seeds, as well as wheat. Vitamin E does a great job in decreasing skin roughness. On top of that, it also maintains the firmness of skin while lightening dark spots effectively.


This is the main reason why most skin care products contain Vitamin E in their ingredient list. If you feel that you cannot get enough of it just by depending on the food that you consume, you will be delighted to see the different options on Vitamin E supplements that are available for you to choose from.


Vitamin K

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Vitamin K is a well-known vitamin that plays a vital role in enhancing the elasticity of our skin. It also helps in getting rid of dark circles under our eyes. It also helps in smoothening the fine wrinkles surrounding the eyes. This very important capacity makes it one of the most sought-after vitamins.

Food-wise, Vitamin K can be found in spinach, cheese, broccoli, eggs, meat, as well as brussel sprouts. By making sure that you have a steady supply of Vitamin K in your body, you will not just improve the current appearance of your skin, but it is also effective in removing currently existing signs of aging.



There is no doubt that the overall health condition of our skin highly depends on the vitamins that we consume, may they be in actual food form, or as supplements. Regardless of the case, by making sure that your body is supplied with these nutrients, you can enjoy a younger looking skin.

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