Are you in search of ways to make your skin smooth, shiny, and youthful? The desire for flawlessly radiant skin is universal. Healthy skin is not only a symbol of beauty but also a perfect reflection of our inner strength. While the market is overflooded by the topical products claiming to fulfill this desire. We need to dig below the surface and focus on the intake of the key vitamins for healthy glowing skin.
Vitamins for glowing clear skin
Following are the best vitamins for your skin.
Vitamin C plays a significant role in transforming your skin. It is full of antioxidants that provide a brightening effect.
The prominent benefits of vitamin C for your skin are;
- Generates an even tone and reduces redness
- Aids in the production of collagen eliminating the signs of aging.
- Builds up elasticity.
- Noticeable reduction in inflammation.
- Repairs dry and damaged skin.
- Reduces fine lines and wrinkles.
- Protects from the sun’s harmful UV rays.
Are you ready to reap these awesome benefits? Focus on your intake of vitamin C rich foods and supplements. The recommended dosage of Vitamin C is 90 mg for adult men and 75 mg for adult women.
Vitamin C rich foods are;
- Citrus fruits like oranges
The majority of people can fulfill their daily requirement of vitamin C through healthy food. But a variety of good vitamin C supplements are also available to cover any deficiencies.
How can we forget this 'sunshine vitamin? Vitamin D is well known for its benefits of skin protection and renewal.
Below are the proven benefits of vitamin D to the skin;
Protects the skin cells against the damaging effects of UV exposure.
- Soothes inflammation.
- Diminishes fine lines.
- Reduces hyperpigmentation and brown spots by inhibiting the production of melanin.
Following are the prominent sources of vitamin D.
- Sunlight - the range of safe exposure varies. It depends on the climate, time of year, skin color, and diet.
- Fatty fish like tuna and salmon.
- Egg yolks
- Beef liver.
- Fortified foods such as ready-to-eat cereals, soy, almond, and hemp milk.
Vitamin D supplements are also a very good option in case natural sources are unable to fulfill your requirements. In case you are unsure about your vitamin D levels, get yourself tested. Ask your doctor to prescribe an appropriate dosage of the supplement.
Vitamin E plays a vital role in enhancing the beauty and radiance of your skin. This magic element is present in sebum ( an oily substance produced through sebaceous glands of the skin). With the regular intake of foods loaded with vitamin E and using products that contain this essential vitamin, you can achieve healthy well-nourished skin.
Vitamin E provides the following benefits to your skin;
- Slows down the signs of aging on the skin.
- Enhances the effect of your SPF.
- Provides skin hydration and a moisturizing effect.
- Protects against sun damage.
- Diminishes marks and scars on the skin surface.
Boost your vitamin E levels through a healthy nutrient rich diet. Some sources of Vitamin E are;
- Nuts such as almonds, peanuts, hazelnuts, and
- Sunflower seeds
- Wheat germ oil
- Soybean oil
- Red bell pepper.
- Supplements containing vitamin E
Using topical products that have a combination of vitamin E and C can generate some noticeable positive results for the skin. But a regime that follows a natural internal route is always more beneficial.
Vitamin K plays an important role in the clotting process of the body. It is believed to help speed up the healing of wounds, cuts, and bruises.
Vitamin K can provide the following benefits to your skin;
- Reducing dark circles
- Aids in the natural healing and repair process of damaged skin.
- Preventing premature aging
Following are the foods that are rich in vitamin K. You should try to increase the consumption of these healthy food items to enjoy the benefits.
- Turnip greens
- Collards, Swiss chard
- Mustard greens
- Green leaf lettuce
- Broccoli, cauliflower and cabbage etc.
The oral intake of Vitamin K through meals or supplements delivers various benefits such as strong and healthy bones and preventing premature aging.
You can enjoy beautiful healthy glowing skin if you develop a good skincare routine and fulfill the deficiency of these vitamins in your body. Give a healthy boost to the appearance of your skin by changing your diet and taking supplements if required. Don't forget to consult your doctor before taking oral supplements or applying any topical products to your precious skin.
“Invest in your skin.
It is going to represent you for a very long time.”
– Linden Tyler
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