The 5 Best Vitamins you need for Healthy Skin

Vitamins are essential for your healthy skin. So, make vitamins part of your health regimen, including your skin. After all, your skin is the largest part of your body and keeps many diseases at bay.

First and foremost, which vitamins are required for your skin? Vitamins B, C,  and E are some best vitamins for your glowing and healthy skin. Vitamin D is also important not for your bone and immunity but also for the skin. Even your health professionals will tell you to protect your skin from sun exposure and its harmful UV rays, but you must take sunlight or sunbathe for 10 to 15 minutes daily in the morning by wearing the protective sunscreen.

Try to take sufficient vitamins to keep your skin healthy and youthful. They could reduce dark spots, redness, rough patches, dryness, and wrinkles. They also repair your skin and prevent discoloration. Vitamins are available in supplements form but it would be better if you get them naturally through healthy food and sunlight.

The below are the 5 best vitamins that make your skin healthy and radiant:

• Vitamin B

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

Vitamin B
While all of these B vitamins work with enzymes to support your body's functions in a variety of ways - from transporting nutrients throughout the body to releasing energy from carbs and fats - they each have benefits all on their own.

1. Vitamin B1 (thiamine): Thiamine is good for red, irritated, acne-prone, or dry skin. It also improves the appearance of fine lines and wrinkles.
2. Vitamin B2 (riboflavin): B2 can help improve skin tone, make skin more radiant, and balance natural oils, making these great vitamins for dry skin or acne.
3. Vitamin B3 (nicotinic acid or niacinamide): Vitamin B3 supports your skin's natural defenses. It helps protect against environmental stressors and improves the look and feel of mature, dry and sensitive skin.
4. Vitamin B5 (pantothenic acid): Struggling with dry skin, dullness or loss of elasticity? B5 is a great option for keeping skin feeling hydrated and supple. Pantothenic acid also balances skin and calms the appearance of redness and inflammation.
5. Vitamin B6 (pyridoxine): This B vitamin helps diminish the effects of hormonal imbalance, which can lead to acne breakouts. Use B6 to take on hormonal acne, inflammation and redness.
6. Vitamin B7 (biotin): Biotin gives skin a naturally revitalized appearance, making it well-suited to dull and aging skin.
7. Vitamin B9 (folic acid or folate): B9 lends skin a purified feeling. Give it a try if you experience frequent acne or congestion.
8. Vitamin B12 (cobalamin): B12 boosts the radiance of dull and mature skin. This B vitamin also helps to diminish the look of dark spots and uneven skin tone.

The B vitamins most commonly used in skincare are niacin, panthenol and biotin. Niacin often makes an appearance in its other form, known as niacinamide, in face masks and creams to improve the look of enlarged pores, fine lines and dullness. You have probably seen panthenol, which is made from pantothenic acid, on hair care labels, but this ingredient is also used in skincare to moisturize dry, flaky skin. Biotin makes an appearance in many beauty products for hair, nails and skin.

Foods with vitamin B for skin
The various B vitamins come from different sources and have distinct chemical makeups. However, different compounds often occur side by side in some foods and supplements. When a supplement contains all eight compounds, it's considered B-complex.

B1 is found in a long list of foods, including white rice, tuna and sunflower seeds. You will spot B2 in oats, yogurt and kidney beans. Get your niacin from chicken, lentils and bananas, and incorporate shiitake mushrooms, chickpeas and cabbage into your diet for B5. B6 comes from bulgur, nuts and raisins. B7 biotin-rich foods include eggs, spinach and milk, while folate can be found in asparagus, romaine and peas. To round out the list - and your plate - high levels of B12 appear in fish, poultry and milk.

Vitamin C
The antioxidants in vitamin C may help defend against the damage that UV light can cause. That doesn't mean that you can use a vitamin C skin serum in place of sunscreen. It can't replace SPF since it doesn't absorb UVA or UVB rays. But if UV light does get into your skin, some research suggests that vitamin C can help blunt the harm.

Vitamin D
The skin is unique in being not only the source of vitamin D for the body but also in being capable of responding to the active metabolite of vitamin D, 1,25(OH)2D and its receptor.

Both calcium and vitamin D perform important and interacting functions in regulating the skin differentiation process. It increases the expression of involucrin, transglutaminase, loricrin, and filaggrin and increases keratinocyte cornified envelop formation while inhibiting proliferation.

Below are some of the benefits for skin;

• Decreases inflammation: The most important practical use of vitamin D in the skin to date is as a mild-to-moderate anti-inflammatory, used clinically as a cream in the treatment of conditions like psoriasis, eczema, and vitiligo. Vitamin D dials down exuberant inflammation, alleviating symptoms for those suffering from these conditions.
• Protects the skin: Vitamin D functions as a steroid, working within a cell's nucleus to stimulate proliferation, regulate function, and potentially stabilize genes. 
• Decreases environmental damages: As an Antioxidant, topical vitamin D can also squelch damaging environmental oxidants that cause premature aging.
• Normalizes cell turnover: Vitamin D analogues have been shown to normalize cell turnover and prevent the build-up of dead cells on the skin's surface that lead to psoriasis plaques.

Vitamin E
Vitamin E is readily available in many healthy foods. Most people don't need to supplement their diets with vitamin E in order to gain its benefits. And vitamin E supplements may be dangerous to take in large amounts.

Vitamin E is a powerful antioxidant that may be effective at reducing UV damage in skin. And vitamin E applied topically may help nourish and protect your skin from damage caused by free radicals.

Vitamin K
Potential antioxidant and anti-inflammatory, with known effects to help with blood clotting.

Promotes cellular metabolism and has anti-inflammatory properties, promotes wound healing by increasing wound contraction and re-epithelialization, and may have some antioxidant properties. It's role in blood clotting may also make it beneficial for helping to minimize dark undereye circles.

When used topically it pairs well with arnica, vitamin C, vitamin E, caffeine, as well as retinol which can help the skin better absorb the vitamin K.

You can get vitamin K from green leafy vegetables, cereals, grains, vegetable oils etc.