5 Vitamins for Glowing, Healthy and Beautiful Skin

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There is no better makeup than having a wrinkle-free, blemish-free and glowing skin. But that’s talking about beauty that’s just skin deep.

And if you think externally applied creams and lotions can make your skin flawless you are deceiving yourself.

After all beautiful skin starts from the Inside-Out.

You probably already know that beauty is all about attitude and confidence. So before you start looking for skin deep beauty, we recommend that you get comfortable with yourself. Adopting the right attitude towards life, building self-confidence and being comfortable with your body will set the health and beauty ball rolling.

This article is not about any quick fix pills, creams or lotions that will fix your beauty in a day or a week or a month.

As if, there is such a quick fix. Ha!, Never mind the tall claims of  all cosmetic companies.

Research has repeatedly shown that our overall health condition has a lot to do with how our skin is. They are tightly coupled with each other. So if you are healthy, you will have a flawless skin and vice versa. 

Of course, you can slather on tons of chemicals and colors that pass as makeup these days and hide the real you from everyone. But at the end of the day when you wash off your face . . . you will know, even if nobody else does!

So what can we do to correct internal imbalances so that we achieve real outer and inner beauty?

We have a recommendation of 5 most important nutrients that your skin cannot do without.

5 Vitamins for Glowing, Healthy and Beautiful Skin.

Vitamin A

Vitamin A reduces wrinkles and increases blood flow to the surface of the skin. It is vital for skin repair and rejuvenation. It slows down the ageing by increasing the deposition of collagen. It also makes the skin smooth and even-toned. Vitamin A corrects all skin conditions as it normalises skin functions.

Vitamin A deficiency makes your skin rough and dry.

The first food on the vitamin A list is, of course, beta-carotene from carrots. Beta carotene is the precursor of vitamin A. Your body knows how to handle beta carotene, so go ahead and eat as many carrots as you wish. And if you are not a fan of eating carrots just juice them!

Besides carrots, there are many dairy products and fruits rich in Vitamin-A such as milk, butter, broccoli, lettuce, watermelons, cod liver oil and dark leafy greens.

But if doing this via food seems a tough call to you. Supplement with Vitamin A. Mycellised Vitamin A is the best and most active form. When supplementing DO NOT ingest more than recommended dosages. Recommended daily allowance of Vitamin A supplement for women and men ages 18 and up are 700 mcg/day and 900 mcg/day, respectively.

B Vitamins

The B Vitamins group plays a significant role in keeping our skin healthy.  They give our natural skin glow and keeps it hydrated. There are many forms of Vitamin B, but the most vital one for skin is biotin (also known as Vitamin B7). It is an essential nutrient needed for healthy metabolic, digestive and cardiovascular functions. It forms the basis of skin cells and helps us keep a young, attractive appearance.

Lack or imbalance of B Vitamins can cause itchy, scaly skin reaction.

Though we can take daily supplements, the best way to get the B Vitamins is through natural foods. Some of them include meat, eggs, spinach, grains, nuts, bananas, apricots, avocados and dairy products.

Vitamin C for Skin

It is an essential nutrient and antioxidant for humans which boosts our immunity. It also helps build collagen, that keeps our skin healthy. It makes our skin flexible, reduces the sign of ageing and removes dark spots. That’s why it’s a key ingredient in many anti-ageing skin care products.

Richest natural sources of Vitamin C are fruits and vegetables including Guava, red pepper, papaya, strawberry, orange, leafy greens etc.

Vitamin C deficiency causes dryness and easy bruising of the skin.

If you need any kind of immunity boost look to supplementing 1000mg/day. Reduce dosage if loose stools occur.

Vitamin E for Skin

Vitamin E is an antioxidant that helps stop production of free radicles in tissues and improves immunity. When applied to the skin, it protects from sun damage that eventually prevents dark spots and wrinkles. It nourishes your skin and helps in the treatment of skin inflammation.

Lack of Vitamin E in your body can make your skin dry.

Sources include Wheat germ oil, almond Oil, sunflower seeds, hazelnuts, beans etc.

Vitamin K

The major function of Vitamin K is to help with blood clotting, but it has certain advantages for your skin too. It reduces dark spots and stubborn circle under your eyes. It is also helpful in removing scars and stretch marks. It is also used topically to treat rosacea, a skin condition that causes redness and pimples on the face.

Vitamin K deficiency results in easy bruising of the skin and other body parts.

Spinach, broccoli, cabbage, lettuce, cauliflower and green leafy vegetables good sources of Vitamin K. According to the University of Florida, Adults need between 90 and 120 micrograms/day.

Conclusion: Vitamins for Skin are Essential

Maintaining a healthy skin is an essential part of your health regimen as your skin tells your life story. It is a window through which our underlying health can be inspected.

Make sure you get enough vitamins can keep your skin looking healthy and youthful. It is, after all, your body’s largest organ.

All the beauty products out there ranging from herbal to laboratory synthetics cannot make your skin glow if you are not taking these essential Vitamins through your food. Though there are many supplements available in the market, adopting these vitamins through natural resources (fruits and vegetables) are vital for your skin and health.

After all, you are what you eat.

Health Tip:

You may have already noticed that vegetables are the common sources for all vitamins. Click here to find the most nutritious vegetables on earth. Optimize your nutrition.

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Anupama Singh

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The information in our articles are NOT intended to replace a one-on-one relationship with a qualified health care professional and are not intended as medical advice.

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