Healthy diet plays a vital role in maintaining healthy skin and makes you look more beautiful. But many people these days don’t have time to maintain healthy diet and they aren’t aware of things they need to include in their diet.
Everyone is obsessed with beauty products to maintain healthy and glowing skin. Even though it gives you temporary happiness but are loaded with side effects too. Instead of switching to number of expensive products, just focusing on what you eat will have great impact on your skin.
There are number of vitamins which are essential to maintain healthy and glowing skin. In this article we are going to see some of those vitamins that must be included in your diet to maintain glowing skin always.
Essential Vitamins For Healthy And Glowing Skin
1. Vitamin A
Vitamin A is one of the vitamins which will help to strengthen the repair process of your skin cells. It is highly effective in improving signs of ageing. When this vitamin is consumed directly in the form of capsules or taken in food supplements, it helps to keep many skin related issues at bay.
How Is It Useful For Skin?
The following are the uses of vitamin A for our Skin:
- It improves the appearance of your skin
- Reduces damage caused by free radicals
- Reduces fine lines and wrinkles
- Stimulates the cell turnover of your skin.
Vitamin A rich Foods
You need to consume following foods to increase the content of Vitamin A in your body to protect your skin.
- Tomatoes
- Sea food
- Carrots
- Spinach
- Egg yolk
- Cod liver oil
- Milk
2. Vitamin C
Vitamin c plays a major role in maintaining glowing skin. This is mostly found in outer layer of the skin and inner layer of the skin as well. It prevents the discoloration of the skin by boosting collagen production.
How Is It Useful For Skin?
Vitamin C helps in
- Boosting the collagen production
- It protects your skin from sun damage and free radicals
- It brightens your skin complexion
- Helps to maintain anti oxidant properties
- Reduce the appearance of wrinkles and prevent ageing
Vitamin C Rich Foods
You need to consume following foods to increase the content of Vitamin C in your body.
- Peas
- Papaya
- Grapes
- Strawberries
- Cauliflower
- Kale
- Guava
- Broccoli
3. Vitamin E
Vitamin E is loaded with number of anti oxidant properties; it will help to scavenge free radicals and fights the signs of ageing. Vitamin E enhances the elasticity of your skin. This vitamin is widely used in number of cosmetics for its dermatological benefits.
How Is It Useful For Skin?
- It protects you from harmful UV rays.
- Helps to moisturize skin
- Prevents inflammation of your skin
- Prevents dryness and keeps your skin hydrated
Vitamin E Rich Foods
You need to consume following foods to increase the content of Vitamin E in your body.
- Spinach
- Papaya
- Parsley
- Almonds
- Kale
- Broccoli
- Nuts
- Olives
4. Vitamin B3
Vitamin B3 is also known as niacin amide which is an essential vitamin to maintain healthy and glowing skin. Even this vitamin also protects you from sun damage.
How It Is Useful For Skin?
- It reduces hyper pigmentation caused by sun exposure.
- It smoothens and brightens your skin complexion
- Improves the elasticity of your skin
- It helps to reduce redness and inflammation on your skin
- It boosts the elasticity of your skin
Vitamin B3 Rich Foods
You need to consume following foods to increase the content of Vitamin B3 in your body to protect your skin.
- Green peas
- Mushrooms
- Chicken breast
- Liver
- Turkey
- Sunflower seeds
- Avocadoes
- Pea nuts
5. Vitamin K
Vitamin K is essential to prevent blood clots in your body, it also helps to treat several skin conditions and keep your skin healthy. It is effective in healing wounds and bruises on your skin.
How It Is Useful For Skin?
- It reduces wrinkles and dark patches on your skin
- Removes scars and stretch marks
- Reduces redness and pimples on your skin caused due to rosacea
- Clears bruising and blemishes your skin
Vitamin K Rich Foods
Following are the vitamin K rich foods
- Parsley
- Cauliflower
- Cereals
- Broccoli
- Cabbage
- Kale
- Swiss card
- Lettuce
This vitamin can be found in different forms like K1, K2, K3 which is present in many foods, you can also have dietary supplements of this vitamin.