Do you struggle with dark spots and discoloration of your skin? You’re not alone – it’s an incredibly common phenomenon that can occur with hormonal changes (like pregnancy), as well as exposure to UV rays and certain medications. If you have spots on your skin that bother you, your first step should always be to see a board-certified dermatologist who can assess the spots, make sure they are nothing more than a cosmetic issue, and discuss ways to remedy the problem. . Your best bet might be a laser you’ve never considered – or a topical cream with a powerful ingredient that your doctor thinks can help and prescribe it for you.
But if you want to make some subtle changes to your diet to help stave off dark spots and discoloration, look no further than the essential vitamins and minerals that experts say are great for your health and also important for a healthy life. healthy skin. Dr. Firdous Ibrahim, trichologist and aesthetic doctor and MD of Aesthetic vision clinicrecommend these five vitamins for discoloration and dark spots on your skin.
“Vitamin A is an antioxidant that helps repair damage and improve cell turnover, which can help reduce the appearance of dark spots,” says Dr. Ibrahim.
Foods that contain an abundance of vitamin A include leafy green vegetables, tomatoes, milk, eggs, and red peppers.
“Vitamin C is a powerful antioxidant that can help brighten skin and even out skin tone,” says Dr. Ibrahim. “It can help reduce inflammation and redness, and also brighten your skin tone. Vitamin C can also help protect your skin from free radical damage. Free radicals are unstable molecules that can damage cells and lead to premature aging.
You guessed it: you’ll find plenty of vitamin C in citrus fruits, as well as bell peppers, tomatoes, strawberries, and even white potatoes.
As a fat-soluble vitamin, vitamin E is best taken with a low-fat food (such as yogurt, for example). You can get your fill of this nutrient in almonds, sunflower seeds, spinach, and beets. “Vitamin E is an essential nutrient for maintaining healthy skin,” says Dr. Ibrahim. “It helps protect the skin from free radical damage and also helps improve skin tone.”
“Vitamin B3 can help reduce the appearance of dark spots and improve overall skin tone,” says Dr. Ibrahim. “It helps improve skin tone by working to prevent the breakdown of collagen, a protein that gives our skin its elasticity and strength. Vitamin B3 also helps reduce the appearance of fine lines and wrinkles, and may even help protect against sun damage.
Get your B3 from foods like red meat, poultry, legumes, nuts, and seeds.
“Vitamin B12 helps improve skin tone by creating new skin cells,” says Dr. Ibrahim. “It also helps keep existing skin cells healthy and functioning properly. Additionally, vitamin B12 helps the body better absorb other nutrients essential for healthy skin, including vitamins A and C.
Vitamin B12 is often found in meat, fish and dairy products. If you follow a vegan or vegetarian diet and think you may have a vitamin B12 deficiency, talk to your doctor about whether a supplement might help.
Finally, there are two other minerals that Dr. Ibrahim says recommends: niacinamide and lycopene.
“Niacinamide is a water-soluble vitamin that can help even out skin tone,” says Dr. Ibrahim. “Lycopene is a carotenoid that can help reduce inflammation and improve overall skin health. These nutrients are helpful because they can help repair damage, brighten skin, and even out skin tone. They can also help reduce inflammation and improve overall skin health.These vitamins are helpful in reducing the appearance of dark spots and improving overall skin tone as they help to accelerate skin cell turnover, protect the skin damage and lighten the skin.
Skin creams and serums are excellent and the advice of a dermatologist is essential. But one change you can make today is to add more skin-loving vitamins and minerals to your diet for a brighter complexion.