How to get Glowing Skin: 5 essential vitamins for a radiant and healthy skin

Whatever you eat, whether it is healthy or junk shows on your skin. Your skin keeps no secret. So, why not eat the best foods and let our skin look radiant? Here’s how these skin-friendly vitamins give you a radiant and healthy skin.
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Skincare must be on top of everyone’s priority list. It is so important to take care of your skin. Your skin covers a major portion of your body, so why not treat it well? Who doesn’t want a glowing and radiant skin? A daily skincare routine with a healthy diet can do wonders to your skin. Providing your body with the essential vitamins and nutrients is the only way to combat skin problems naturally. These vitamins repair cellular damage and promote skin regeneration.

Vitamin deficiencies lead to a dull complexion, wrinkles and acne. Vitamins are the vital elements of our body. They play an effective role in making our skin look flawless. So, let’s check out the vitamins that help the skin to glow and look radiant. 

Healthy Skin

Vitamin A

Vitamin A reduces wrinkles and increases blood flow to the surface of the skin. It slows down the process of ageing by increasing the deposition of collagen. It also prevents sun damage. It gives your skin protection from sunburn since it’s an antioxidant. Deficiency of vitamin A makes your skin dry and rough. It normalises all skin function. It also regulates sebum production and prevents acne. 

Best sources of Vitamin A:

  • Carrots
  • Sweet Potatoes
  • Papaya
  • Leafy vegetables
  • Tomatoes
  • Bell peppers
  • Egg yolks
  • Whole milk
  • Broccoli
  • Asparagus

Vitamin A

Vitamin C

Vitamin C is a powerhouse of antioxidants. It helps to build collagen that is healthy for our skin. It removes dark spots and prevents aging. It protects you from free radicals thus lowering the chance of skin cancer. Vitamin C smoothens your skin texture. It also protects you from the harmful ultraviolet rays of the sun by increasing the effectiveness of sunscreens. It also has immune-boosting benefits. 

Best sources of Vitamin C:

  • Citrus fruits
  • Guava
  • Strawberries
  • Grapefruit
  • Kale
  • Cauliflower
  • Peas
  • Red pepper
  • Papaya

Vitamin C

Vitamin B3

These vitamins play a significant role in keeping our skin healthy. B3 vitamins give natural glow to our skin. They have great benefits for hair and nails too. It improves the ability of the outermost layer of the skin called epidermis to retain moisture. Deficiency of this vitamin can lead to dryness and flaky skin. It smoothens and brightens your complexion and reduces blotchiness and redness of your face. 

Best sources of Vitamin B3:

  • Meat
  • Eggs
  • Cereals
  • Legumes
  • Seeds
  • Milk
  • Green leafy vegetables
  • Coffee
  • Tea
  • Asparagus
  • Peas

Vitamin B3

Vitamin E

This vitamin prevents wrinkles, sagging of skin and skin cancer by absorbing the harmful ultraviolet rays of the skin due to its anti-inflammatory and antioxidants properties. It provides hydration to your skin. Our bodies cannot make vitamin E so it’s important to get enough of it through diet.

Best sources of Vitamin E:

  • Avocado
  • Almonds
  • Olive oil
  • Sprouts
  • Sunflower seeds
  • Hazelnuts
  • Beans
  • Beet
  • Spinach
  • Kiwi fruit

Vitamin E

Vitamin K

The main function of vitamin K is that it helps with blood clotting. It also reduces dark spots and dark circles under your eyes. Besides dark spots, it also removes scars and stretch marks. It can also help to promote faster healing from within. Vitamin K reduces redness and pimples due to rosacea. 

Best sources of Vitamin K:

  • Spinach
  • Broccoli
  • Cabbage
  • Cauliflower
  • All other green leafy vegetables
  • Cereals

Vitamin K

It is important to keep your skin healthy and glowing. Eating foods with these vitamins will give you a natural glow and make your skin healthy. There are vitamin tablets and serums for soft and glowing skin available in the market, however it is preferable to first try and change your diet. Make sure you get sufficient amount of vitamins. 

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