Vitamins dose many important roles in maintaing skin health.

Vitamin A
Also known as retinol, vitamin A promotes skin cell turnover. It supports the growth of new epithelial cells and eventually reduces the appearance of wrinkles, improving skin texture. This fat-soluble nutrient helps the skin’s normal keratinization. Keratinization can be defined as the process in which the outermost cells of the epidermis are replaced by cells containing keratin.
Vitamin A is necessary for the normal differentiation of epithelial cells, preventing cell aging. Lack of vitamin A reduces mucus secretion in the skin’s membrane and turns it into conditions easily dry and prone to aging.
The beta-carotene component is known to have a UV protection effect. Beta-carotene is rich in plants and vegetables. Carrots and pumpkins are the most famous vitamin A resources. Look at those colors, red and yellow; they have plenty of beta-carotene. Green vegetables like spinach and kale guarantee enough vitamin A consumption. Pumpkins, apricots, and even mangoes are suitable for this uptake.
Retinoids, derivatives of vitamin A, are commonly used in skincare products for their anti-aging benefits. You can get this derivative through supplements or vitamin A through the following foods. If you love to eat meat, try liver for abundant vitamin A. Fish like salmon and mackerel are recommended, and dairy items such as milk and cheese are also regarded. Egg yolks also contain tons of vitamin A.

Vitamin B
Vitamin B fights free radicals in the skin as a powerful protector. Its antioxidant properties help our skin firm. Vitamin B’s anti-inflammatory properties are useful in preventing eczema, acne, and other skin troubles. It also protects cells from damage and helps to prevent and repair sun damage.
Vitamin B1 has a collagen regeneration effect that increases skin elasticity. Vitamin B2 helps regenerate skin cells by improving metabolism. Symptoms of vitamin B2 deficiency can cause skin diseases such as dermatitis around the nose or mouth. The niacin component in vitamin B3 strengthens the skin barrier and prevents water loss in the epidermis, helping to improve skin problems, including acne. Vitamin B3 also has promise in chemoprevention, particularly nonmelanoma skin cancer prophylaxis. Cyanocobalamin, pyridoxine (B6), and riboflavin (B2) supplementation were linked with exacerbating existing acne (1).
And here is the list of natural foods for vitamin B supplements. For consuming B1, thiamine, whole grains, legumes, and nuts are recommended. In the market, there are way much products of B1 fortified cereals, so check it out. Vitamin B2, riboflavin, is easily found in eggs and dairy foods. Lean meats like poultry and leafy greens may serve enough riboflavin for us. Vitamin B3, niacin, is rich in beef, chicken and turkey. Also abundant in fish like tuna and salmon. Mushrooms and avocado will be great superfoods for B3, too.

Vitamin C
Here comes vitamin C. As an antioxidant, vitamin C helps protect the skin from damage caused by free radicals generated from sun exposure and pollution. It also promotes collagen production, which can help improve skin firmness and elasticity, reduce fine lines and wrinkles, and brighten the complexion.
Vitamin C is a nutrient that helps whiten skin and prevent wrinkles. It acts as an antioxidant to remove active oxygen in the body and inhibits the production of melanin pigments to prevent the production of blemishes, freckles, and blemishes. Consuming it with vitamin E that promotes skin regeneration can create synergies.
There are numerous fruits and veggies to get vitamin C. Citrus fruits like oranges, grapefruits, and lemons could be your choice. Berries with polyphenols and cruciferous vegetables such as broccoli, cauliflower, and kale are recommended. Leafy greens and tomatoes are rich in vitamin C, too. For its low price, look for vitamin C supplements in shops for your health.

Vitamin E
Another powerful antioxidant, vitamin E helps protect the skin from oxidative stress and damage caused by UV radiation. It also has moisturizing properties and can help strengthen the skin’s barrier function, promoting overall skin health. Vitamin E serves to protect the skin from external stimuli by forming a lipid membrane.
There are also studies that prevent skin damage caused by ultraviolet rays or drugs and relieve erythema or swelling caused by ultraviolet rays. In addition, it has the effect of promoting wound healing after surgery, as well as enhancing skin elasticity by activating epithelial cells. Representative foods full of vitamin E include nuts, asparagus, and vegetable oils such as olive oil.

Vitamin D
Although primarily known for its role in bone health, vitamin D also plays a role in skin health. It helps regulate skin cell growth and repair and may have anti-inflammatory effects that can benefit conditions like acne and psoriasis.

Vitamin K
Vitamin K is involved in the process of blood clotting and can help reduce the appearance of dark circles under the eyes by strengthening the tiny blood vessels in the skin.

References
1) Noura Elgharably, 1 Miriam Al Abadie, 2 Mohammed Al Abadie, 3 Patrick A. Ball, 4 and Hana Morrisseycorresponding author 5. Vitamin B group levels and supplementations in dermatology. Dermatol Reports. 2023 Mar 7; 15(1): 9511.

Abstract
BEST vitamin for the skin
Vitamin A. Known as retinol, vitamin A promotes skin cell turnover. It is necessary for the normal differentiation of epithelial cells, preventing cell aging. Carrots and pumpkins are the most famous vitamin A resources.
Retinoids, derivatives of vitamin A, are commonly used in skincare products for their anti-aging benefits.
Vitamin B. Vitamin B fights free radicals in the skin as a powerful protector. It also protects cells from damage and helps to prevent and repair sun damage. Vitamin B1 has a collagen regeneration effect that increases skin elasticity. Vitamin B2 helps regenerate skin cells by improving metabolism. The niacin component in vitamin B3 strengthens the skin barrier and prevents water loss in the epidermis.
Vitamin C. As an antioxidant, vitamin C helps protect the skin from damage caused by free radicals generated from sun exposure and pollution. It also promotes collagen production, which can help improve skin firmness and elasticity, reduce fine lines and wrinkles, and brighten the complexion.
Vitamin E. Another powerful antioxidant, vitamin E helps protect the skin from oxidative stress and damage caused by UV radiation. It also has moisturizing properties and can help strengthen the skin’s barrier function, promoting overall skin health.