Your skincare routine probably involves a ton of vitamins. Sure, you may not think about them too much when you apply a product to your face and body, but they’re worth your attention — vitamins are crucial to prompting cell turnover and revealing healthy-looking skin!

Why You Need to Add Vitamin E to Your Skincare Routine

One of those important skin nutrients is vitamin E.

Vitamin E benefits your skin by protecting it from free radicals that can damage cells and lead to premature aging. You’re exposed to free radicals in your everyday life in the form of air pollution, cigarette smoke and damage from the sun’s UV rays. Using vitamin E offers a protective shield against these elements.

Although there are about eight different types of vitamin E, you’ll likely only find a kind called alpha-tocopherol in cosmetic products. If you see “tocopherol” on your favorite skin care product’s ingredient list, that’s vitamin E! Here’s what you should know about its natural sources and how to use it as part of your skincare regimen.

Vitamin E is found in a variety of good-for-you foods. The FDA recommends that adults get about 15mg of vitamin E daily. If you eat a nutritious, well-balanced diet, you’re probably already getting a lot of vitamin E!

Here are some rich sources of vitamin E, according to the National Institutes of Health:

• 1 tablespoon of wheat germ oil, 100% of your daily value (DV)
• 1 ounce of dry roasted sunflower seeds, 37% DV
• 1 ounce of dry roasted almonds, 34% DV
• 2 tablespoons of peanut butter, 15% DV
• ½ cup of boiled spinach, 10% DV
• ½ cup of boiled broccoli, 10% DV

You can also find vitamin E in fortified foods like cereal or juice. Nothing on the list look appealing? Ask your doctor if they can recommend a daily vitamin E supplement. (Related: How Kiwi Can Help You Achieve Hydrated, Dewy Skin)

Now that you know a few healthy ways to work vitamin E into your daily diet, you’re probably wondering why it’s all worth it. We’ve got you covered. Here are three different ways vitamin E benefits your skin and body:

• Repairs cell membranes. Vitamin E has been linked to rapid and enhanced cellular repair, but now research in Free Radical Biology and Medicine has shown that it can also help with muscle recovery by enabling cell membranes to repair, particularly after exercise.
• May improves eczema symptoms. According to research published in the Journal of Research in Medical Sciences, getting an extra boost of vitamin E may help improve symptoms of atopic dermatitis.

Read the full article on Neutrogena.