---

Vitamins are essential for improving overall health, and they play a significant role in enhancing skin beauty, especially during colder months, which can negatively impact both skin and hair.

According to the British newspaper The Mirror, here are the key vitamins that help maintain healthy and glowing skin:

• Unexpected ways summer can damage your skin

• Mature skin: Should you clean your face in the morning? A dermatologist responds

Vitamin A

Also known as retinol, Vitamin A helps renew skin cells by eliminating old ones and promoting the production of new ones, making the skin smoother.

Sources: fish oil, eggs, dairy products, leafy greens like spinach and kale.

Best time to take: It is best consumed with a meal containing healthy fats, such as avocado or nuts, to enhance absorption.

• Hair, skin: 3 unrecognized beauty benefits of lime trees

• The Drawbacks of Daily Makeup Use on Women’s Skin

Vitamin C

Vitamin C is a powerful antioxidant that protects the skin from damage caused by UV rays and pollution. It also supports collagen production, which is vital for skin elasticity.

Sources: citrus fruits, peppers, strawberries.

Best time to take: It is recommended to take it in the morning, either 30 minutes before breakfast or two hours after, as absorption is better on an empty stomach.

• “The Anti-Aging Benefits of Collagen for Women’s Skin: How it Helps Resist Wrinkles”

• Without makeup, Kim Kardashian shows real skin texture

Vitamin D

Vitamin D helps strengthen the skin barrier, protecting it from irritants and keeping it hydrated.

Sources: fatty fish like salmon, dairy products, egg yolks.

Best time to take: It can be taken with a meal containing fats to improve absorption, but it can also be taken at any time that fits your daily routine.

• The right things to do to protect your skin from the sun

• Causes of Bruising in Elderly People

Vitamin E

Vitamin E is an antioxidant that helps protect the skin from harmful irritants and keeps it moisturized.

Sources: sunflower seeds, nuts, broccoli, mango.

Best time to take: It is best taken with a meal containing fats, such as lunch or dinner, or before bedtime.

• The nose and ears stand out: why do facial features appear larger with age?

• Drinking a lot of water… Does it really help hydrate your body?