There is no single solution to keep your skin beautiful and glowing as you age. You need to eat healthy foods in variety over a long period, protect the skin from sunburns and winter dryness by applying trusted products that fulfill your skin’s requirements, drink water in plenty and sleep adequately. Still, these are not enough to help keep the skin glowing, plump and supple as you age. Research findings are growingly showing that your skin requires certain nutrients that are essential for preventing and reversing various signs of skin aging. By eating a well-balanced diet having a variety of healthy foods, you are certainly helping your body to deliver a certain amount of vitamins required by the body.
But this way you cannot fulfill the total requirement, no matter how much you eat the right food. Therefore researchers are recommending taking both vitamin-enriched foods as well as vitamin supplements at certain intervals and applying certain vitamins topically to get plump, healthy, and glowing skin. To try out and see immediate results on your skin, you need to know clearly what the top vitamins for wrinkles on the face are:
1. Vitamin A
Vitamin A is considered as one of the best vitamins for wrinkles. A variety of prescriptions and over the counter products contain vitamin A. Its derivatives are known as retinoids which help to reduce wrinkles and brown spots. It is therefore considered one of the top vitamins for wrinkles on face.
Sources of Vitamin A:
Animal sources: There are a number of animal sources that you will find below:
• Liver from grass-fed cow (or perfect desiccated liver in case you do not want to eat liver)
• Cod Liver Oil that is fermented or Regular Cod Liver Oil in case the fermented one is not available
• Egg yolks from hens grazing in pasture
• Butter and thick cream from grass-fed cows
It is not at all necessary that you will have to pick every item to add to your daily menu from the above list. Just make sure you eat most of them over the week. Maybe for example, you keep liver beef twice in a week on the menu, egg yolk daily but butter and cream just once. This way you can avoid too much intake of them and associated weight gains or any other side effects from too much consumption.
Below are the best plant sources to get Vitamin A from:
• Sweet potato
As it is commonly known, you can eat vegetables and fruits as much as you want. You may want to keep sweet potatoes once or twice in a week but can keep the rest of them on your daily menu. Most of the veggies listed above are good sources of Vitamin A.
Also remember one important fact about the difference in Vitamin A found from animal sources and Vitamin A found from plants. The vitamin A from animal sources is known as retinoids (also known as retinol) and vitamin A from plants is known as beta carotene or carotenoids.
The body can readily utilize vitamin A from animal sources, which is known as retinol since it is ready for utilization. In contrast, the vitamin A from plants must first be transformed to retinol before the body can utilize it. As a result, you need to make sure you eat all veggies in plenty to make the conversion significant enough to make a positive impact on your body.
In addition to food sources, you can try Vitamin A Supplements
2. Vitamin B
As you age, your skin starts showing signs of aging that are caused by long exposure to sun, free radicals in the body, eating habit and overall lifestyle. At a certain point in your life, your skin shows redness and spots. Vitamin B3, niacinamide has been found to improve such flushing and spots. It also prevents the transfer of pigment to skin cells and this way it minimizes dark spots.
Biotin is a part of the vitamin B complex which is a group of key nutrients required for healthy metabolism, nervous system, digestion and functions related to the heart. Biotin supplements help to thicken hair, Nails and improve the beauty of the skin. Apart from reducing dark spots B-complex are considered very effective vitamins for wrinkles because it enhances collagen production and improving cell turnover.
Which food contains vitamin B?
Vitamin B belongs to the list of top vitamins for wrinkles on face. You will find them in variety and each of them plays important functions in the body in addition to improving the skin’s conditions. Below are the types of B Vitamins and the variety of functions that they play in the body:
• Thiamin or vitamin B1)
• Riboflavin or vitamin B2)
• Niacin or vitamin B3)Z
• Vitamin B6
• Biotin (vitamin B7)
• Folic acid
• Vitamin B12
• Pantothenic acid
Vitamin B1 or Thiamin:
• Keeps the nervous system functional and healthy
• Working with other B-group vitamins helps to break down food and release energy
• Fresh fruits and vegetables
• wholegrain foods (bread, cereals)
• Liver of grass-fed animals
• Vitamin B-fortified cereals
Vitamin B2 or Riboflavin:
• Keeps the eyes, skin and the nervous system healthy
• helps the body release energy from consumed foods
Sources of riboflavin:
• Grass-fed cow/goat milk
• Brown rice
• fortified breakfast cereals
Vitamin B3 or Niacin: Niacin or Vitamin B3 plays several important functions, including the below:
• Helps to release energy from eaten foods
• Helps to keep our nervous systems and skin healthy
Good sources of niacin:Niacin exists in two forms – nicotinic acid and nicotinamide and is found in below foods:
• Veggies like cabbage
• wheat flour
Pantothenic acid: Pantothenic acid plays several important functions including helping to release adequate energy from the food we consume.
Sources of pantothenic acid:
• Fortified cereals
Vitamin B6 or pyridoxine: Its functions include
• Allows our body to store energy from carbohydrates and protein in food and use later
• Helps to form hemoglobin – an inevitable substance in the red blood cells, which carries oxygen around the body and re-freshens the system.
Good sources of Vitamin B6:
• Chicken /turkey
• Brown rice, whole-grain oatmeal
• Eggs of duck or hen
• Leafy vegetables
• Soya beans
Biotin (vitamin B7): Although needed in very small amount, Biotin is highly essential for the metabolism of fat. It improves skin, helps to fight premature aging, reduces hair fall and strengthens nails.
Foods that contain Biotin:
• Almonds, Nuts and Legumes.
• Whole Grains
• Milk and Meat.
Folic acid: also known as folate in its most natural form, is one of the B-group vitamins.
• Helps to reduce the risk of defects in central nervous system in unborn babies, such as spina bifida,
• Adequate folic acid prevents folate deficiency anemia.
Food sources of Folic Acid:
• Peas, dried beans and nuts.
• Lentils of various types
• Avocado in raw form
• Spinach, dark green vegetables such as broccoli, collard or turnip greens, ladies finger, and asparagus.
• All types of citrus fruit and juices
• Processes folic acid
• Makes red blood cells and helps to keep our nervous system very healthy
• Helps to release energy from the food we eat
• Prevents anaemia
Food sources include:
• Animal sources like poultry, eggs, fish, meat, milk and milk products.
• Also available in plant foods
• Fortified cereals are a good and available source of vitamin B12 with high bioavailability
In addition to food sources, you can try Vitamin B Supplements
3. Vitamin C
This vitamin gives potent antioxidant protection and indeed tops the list of vitamins for wrinkles on face. It shields the skin from free radicals damages to the skin. Free-radical damages are caused by lifestyle and environmental factors that we can’t escape fully, no matter how much careful we are. Applying or eating the wrong stuff, exposure to the sun, and environmental pollution trigger skin damage on a daily basis. Well-formulated products rich in Vitamin C can make a real difference offering benefits that include:
• Fades red marks
• Boosts up skins defense against exposure to UV ray and reinforces sunscreens’ effectiveness
• Reduces brown spots and other photo-damage.
• Helps boost collagen production needed to firmer and younger skin
• Reduces inflammation as well as irritation visibly.
Which food contains vitamin C?
There are a variety of foods that contain vitamin C. Some of them have been listed below:
**Bell Peppers: ** All types of Bell peppers come enriched with Vitamin C. The yellow bell pepper is high in beta carotene.
Kiwi: This fruit is amazingly high in Vitamin C. It is rich in flavonoids and potassium and coconut water.
Dark leafy greens: Spinach, turnip greens, mustard greens, watercress and all other leafy greens are rich in vitamin C.
Citrus Fruits: Citrus fruits like oranges, lemon, and grapefruits are all rich in Vitamin C.
Strawberries: The tasty fruit contains Vitamin C in plenty, fibers and antioxidant- the perfect fruit to fight aging.
Broccoli/Cauliflower/Tomatoes: Eat broccoli raw or dipped in hot water for a second or two, they will supply Vitamin C. Tomato is considered to be one of the best Vitamin C sources. Cauliflower, usually cooked, can be added to your everyday menu to supply adequate Vitamin C.
Papayas, Black Currant, Guava: Eat papayas, guava, and the deep purple-black currant to get your desired Vitamin C. Guava also contains potassium and folic acid. If you do not like to eat them as they are, add to your smoothies or salads or yogurts. Enjoy!
Water Melons: These are enriched with vitamin C, potassium, Vitamin A, and minerals. During summer eat them in plenty to provide nourishment to your skin.
Herbs: Pick herbs that humans can eat, sprinkle on your food or eat them raw, smashed with salt, mustered-oil, and green chili to get a daily Vitamin C supply.
4. Vitamin E
It improves dryness and reinforces skin’s UV defense. Many sunscreens, lotions, and creams include Vitamin E for this is one of the top vitamins for wrinkles on face and therefore has been in use for this purpose for decades.
Skin doctors recommend a variety of Vitamin E supplements as well as OTC products that help improve dryness by retaining natural moisturizers, neutralizing damaging free radicals and defending UV exposure.
Foods with vitamin E:
Here is the list of foods high in Vitamin E. So you can consider adding this vitamins for wrinkles to your diet.
Almonds: It is one of the best Vitamin E foods. Almond-made foods and oil are also good. But to get the best result, eat them raw.
Seeds of pumpkin: It is a common and readily available food with Vitamin E. You do not need to buy it separately since you can separate from the pumpkin that you have bought as a veggie.
Mustard Greens: These are one of the best Vitamin E sources. They are also high in other necessary vitamins like K, C and A – all the top vitamins for wrinkles on face. They are very nutritious and will provide a variety of health benefits. Try to pick organic mustard greens, if possible.
Spinach: This leafy green will supply a lot of Vitamin E to your diet. Add spinach to salad, sprinkle them on your cooked noodles just 1 minute before you switch off the stove or add fresh spinach to your sandwiches to make them truly healthy.
Plant oils: When extracted from plant seeds, they are good in vitamins. Olive oil, coconut oil are all good sources of Vitamin E.
Hazelnuts: They are good sources of plant protein and Vitamin E. Try to keep these abundant in vitamins for wrinkles food in your menu at least twice in a week.
Avocado: The tastiest food avocado adds plenty of Vitamin E to your dishes in whatever form you eat them – smashed and then mixing with salad, sliced and eating – this creamy food is superbly tasty and nutritious.
Broccoli: It is full of Vitamin E. Steamed broccoli as veggie or as an ingredient of salad will make your food healthy and rich in Vitamin E.
Guava: This is a nice-smelling food that contains Vitamin E and K in plenty. Eat them raw to get see improvement on your skin.
Parsley: It is very high in many essential nutrients. You can add them to a number of dishes in raw form and eat readily to get Vitamin E, since this is an excellent spice and rich in Vitamin E.
Papaya: This fruit is red inside and green outside. It is rich in both Vitamin E and C – the top vitamins for wrinkles on face. You can eat them raw as a fruit, add to corn flex or to salad, as you like.
Fresh Olives: They are not only high in Vitamin E but also is rich in antioxidant. Eat them raw to get the benefit fully.
Vitamin E Supplements
5. Vitamin K
Vitamin K has the proven ability to reduce dark circles around eyes, which will make your eye area look young and brighter. It is therefore included in the list of top vitamins for wrinkles on face. Many eye creams contain Vitamin K along with retinol for a greater effect on the skin. Other than topical application, oral Vitamin K supplements are also recommended to improve skin conditions, and especially, to treat dark circles around the eyes.
Best source of Vitamin K:
Vitamin K includes two natural vitamins known as Vitamin K1 phylloquinone or and Vitamin K2 or menaquinones. Below are some of the foods that contain plenty of vitamin K.
• Mustard Greens
• Green peas
• Cod fish
• Collard Greens
• Beet Greens
• Swiss Chard
• Vitamin K supplements