6 Best Vitamins You Need For Glowing Skin
- Apurav Kumar
- Sep 18, 2022
- 3 min read
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As we all know, vitamins are most important micronutrients that every human needs for development and proper functioning of their body. Every vitamins have their own benefits and some of those vitamins also have some effects on your skin, which keeps your glowing and healthy.
In this post we discuss about 6 most important vitamins you need for a glowing and beautiful skin, and best foods, supplements and some other products which is the best source for that vitamin and benefit your skin.
1. Vitamin D
Vitamin D is one of the best vitamin you need for a glowing skin, our body produce vitamin D when body is exposed in sunlight, but it can also cause risks of various diseases. But there are many other resources from which you take enough vitamin D, foods like flesh of fatty fish and fish liver oil are the best sources of vitamin D. (1)
You can also eat some other food items like, eggs, salmon, orange juice, milk, orange, cereals, oatmeal and more to get vitamin D.
2. Vitamin A
Vitamin A is the first vitamin approved by food and drugs Administration (FDA) which have anti-aging effects. It helps in production of new skin cells and it is one of the best and most important vitamin for your glowing skin. (2) Vitamin A contains retinoids which reduce wrinkles and fine lines and increase the production of collagen. They also stimulate the production of blood vessels in the skin, which improves skin color.
Some foods rich in vitamin d are, carrot, broccoli, spinach, egg, tomatoes, beef liver, fish oil, avocado and more.
Also, many skin care products use vitamin A because of its antioxidants properties and benefits on our skin.
3. Vitamin C
Vitamin C is also of essential ingredient for our body and also one of most important vitamin for skin care. Vitamin C can also helps in slow aging, improve appearance by prevent skin from sun damage, reduce dark spots and acne. (3) It is also one of the best antioxidants for our skin and helps in various function of body.
Some vitamin C rich foods are lemon, kiwi, orange, tomato, pineapple, grapefruit, white potatoes, broccoli, cabbage and more.
4. Vitamin E
Vitamin E is one of important antioxidant, that protects skin from various deleterious effects due to solar radiation by acting free-radical scavenger.(4)
Vitamin E can also improve your blood circulation, promotes cell turnover and regeneration that makes your skin look healthier and glowing. You can apply it on your face, can also take it as a supplement, or get it from various vitamin rich foods such as almonds, hazelnut, peanuts, mango, kiwi, sunflower seed, avocado, olive oil, tomatoes and more.
5. Vitamin K
Vitamin K belongs to fat-soluble group of vitamins and plays an important role in blood clotting, bone metabolism, and regulate blood calcium level. Although, research on vitamin K effects on skin is limited as compare to above mentioned vitamins, but still it can be found in various topical creams for skin, and it can also help your skin in various conditions.
Vitamin K helps to protect the collagen in the body and because of that production of healthy collagen is maintained, which help you skin to get more smooth, plump and youthful. It may also help to speed up the healing of skin.
Some Food items rich in Vitamin K are spinach, broccoli, brussels sprout, kale, cabbage, lettuce, egg yolk, blueberries, soyabean and more.
6. Vitamin B3
Vitamin B group also comes with many many benefits, they support cell function, healthy skin, red blood cells, and nails. But when it comes to skin care, vitamin B3 is one of the best micro nutrient that support healthy and glowing skin.
Vitamin B3 can help your skin to regulate oil production from your sebaceous glands and prevent your skin from getting too much oily. It also reduce inflammation due to which redness, acne and other inflammatory skin condition get controlled.
It also protects your skin against sun, minimize fine lines and wrinkles, reduce dark spots, treat acne and more.
Foods that contain vitamin B3 are eggs, tuna, chicken, beef, fish, salmon, potatoes, sunflower seeds, lentils, peanuts, brown rice, milk and more.
Also, do check out the side effects of these vitamin B3 products, if you are thinking to take supplement to get vitamin B3.
My recommendation
You can also check Out the micro nutrients official website, that have more than 200 products which contains important vitamin and minerals, and more health care products. You will get one of the best quality of pure and nutritious powders and supplements.
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