Eat Your Skincare: 3 Vitamins to Protect & Brighten Up Your Skin

You don't need to invest in expensive skincare.

Eat Your Skincare: 3 Vitamins to Protect & Brighten Up Your Skin

Think you need to get the latest big-name brand or most popular product on social media to get the bright and clear skin you want? Think again. It doesn't take a major investment to access skin-protecting, skin-loving ingredients. They're found in everyday foods that are good for you inside and out.

Vitamin A

It's in your epidermis and absorbs skin-damaging, wrinkle-producing ultraviolet radiation! It also protects epidermal tissue lining your respiratory, digestive, and genitourinary tracts. Foods sources include broccoli, kale, carrots, sweet potatoes, mangos, pink or red grapefruit—and salmon and trout. Men need 900 mcg daily; women 700 mcg. One baked sweet potato has 1,403 mcg. Half a cup of boiled spinach has 573 mcg.


Vitamin C

This one helps produce collagen, which protects joints and promotes skin hydration and elasticity. Production wanes as you age, contributing to wrinkled, crepey skin. Aim for at least 95 mg a day; the upper limit is 2,000 mg. Sources include citrus fruits, berries, tomatoes and bell peppers. A small orange has around 50 mg and one cup of blueberries has 14 mg.

Vitamin E

It helps protect skin from the sun's damaging UVB rays and is especially sun-protective when combined with vitamin C. You need mixed tocopherols as in food, or some vitamins — many just contain alpha tocopherol, a less than desirable choice for your heart and brain. Mixed tocopherols prevent skin damage from inflammatory biochemicals that break down collagen, increasing wrinkling and loose skin. Sources are wheat germ oil, hazelnuts and almonds, and green leafy vegetables like spinach. One ounce of almonds delivers 2.27 mg. You need 15 mg a day.

If you eat these vitamin-rich foods daily and use a micronized zinc, 35 SPF sunscreen daily, your skin can stay youthful and healthy throughout your life.

Have you tried anti-wrinkle skincare products before but still have yet to see results? Dermatologist Dr. Shereene Idriss for L'Oreal says the key is in the combination of retinol and niacinamide. How do these two ingredients work together to help reduce fine lines and even skin tone? Watch the video to see.

Presented by L'Oreal.