Top 6 Vitamins to Eat For a Glowing and Clear Skin

Skin is the biggest organ of the human body and just like all the other organs, it needs care and protection. If you want to have glowing skin then it is important to maintain a well-balanced diet. The outer layer of the skin is a reflection of what is happening inside so eating healthy will keep you healthy.

Vitamins are crucial for driving all the necessary cellular activities for example vitamin b17. They take care of activities like cell replication, DNA repair, and energy consumption. If there is any deficiency then it will make the skin flaky, dark, and dull.

Here are six vitamins that are effective in improving skin health.

Vitamin A:

It is a potent antioxidant and it is helpful in fighting free radicals. It plays an important role in promoting the growth of new skin cells. Vitamin A is also effective in strengthening skin cells. It also helps in regulating the production of sebum which makes it effective in treating skin issues like psoriasis, acne, and eczema.

To add vitamin in your diet you need to eat meals that have egg yolks, cod liver oil, organic butter, vegetables, and liver.   

Vitamin C:

Vitamin C is excellent for boosting the immune system. It is essential for collagen synthesis, healing, and glowing skin. It is helpful in protecting the skin against sun damage and free radicals. Getting a daily dose of vitamin C will keep the skin healthy.

Some of the excellent sources of vitamin C are coriander, greens, parsley, tomatoes, citrus, dark leafy, and kiwifruit. It is better to eat these foods raw because high heat destroys vitamin C.

Vitamin D:

Vitamin D is not technically a vitamin. It is a hormone and is produced when the skin is exposed to sunlight.  The ultraviolet B light from the sunlight is absorbed by the and as a result, vitamin D is produced.

To make sure that the skin does not suffer from vitamin D deficiency you should add foods such as cod liver oil, fatty fish, cheese, egg yolks, and mushrooms in your diet. It does not just keep the skin glowing but also strengthens immunity, bones, and new cell growth.

Vitamin K:

It is highly effective in keeping the skin healthy as it is considered an anti-aging powerhouse. It inhibits the calcification of elastin, keeping the skin plump and glowing. Vitamin K is good for the overall human body as it offers protection against heart disease and ensures healthy brain function. It also keeps the bones strong.

The best sources of vitamin K are fermented foods like natto, sauerkraut, kefir, and miso. It can also be found in Lacto-fermented vegetables.

Vitamin E:

Vitamin E is a fat-soluble vitamin that is a great free radical fighter. It is helpful in the prevention of inflammation that is secreted through sebum and protects the surface of the skin. Foods like Brussels sprouts, almonds, hazelnuts, avocado, leafy green, and olive are great sources of vitamin E.

Niacin:

It is also known as vitamin B3 and is effective in keeping the skin soft. It assists with cell metabolism and the synthesis of cholesterol. To have a glowing healthy skin you need to add chicken, beef, liver, salmon, mushrooms, avocado, peas, green leafy vegetables, yeast, and turkey in your diet as they are excellent sources of niacin.