Top 6 Vitamins to Get Naturally Radiant Skin
What if you can get that radiant and glowing skin that you always dreamed of? Yes, it is possible. Your genetics are a given, and incorporating vitamins is an add-on to achieve that glow. In addition to genetics, your age, gender, lifestyle, and medical history also play a role in achieving a healthy body and mind. Skin care is essential to protect it from wear and tear and boost our confidence.
The best vitamins for that glowing skin are
1. Vitamin A
Vitamin A is essential for vision, bone health and healthy skin. It keeps our skin healthy and protected from damage caused by free radicals. The beta-carotene found in certain foods is converted to Vitamin A by the body. It is fat-soluble, i.e. the body stores the unused vitamin A. It has anti-oxidant properties and provides some protection from sunburn (the remaining can be achieved by sunscreen). It aids in the working of the oil glands around the hair follicles and enhances the healing of scrapes and cuts. It protects the skin from dryness, itching and bumps and also reduces wrinkles, fine lines and acne. The retinoids derived from Vitamin A boost the production of collagen and are used in anti-ageing skin care products. It removes dead cells, thereby unclogging skin pores and keeping the skin healthy.
Sources: Ricotta cheese, fortified milk and cereal, sweet potatoes, carrots, spinach, kale, eggs, dairy products
2. Vitamin B
Vitamin B is a group of eight B vitamins that are important for repairing damaged skin, enhancing the skin tone and other body functions. They are water-soluble, i.e. the body flushes out the unwanted amounts of Vitamin B. It keeps the skin hydrated by retaining the natural moisture. It reduces skin blemishes, prevents irritation and skin redness. It maintains the skin barrier by keeping it healthy.
Sources: fortified breakfast cereals and milk, almonds, peanuts, rice, chicken, tuna fish, black beans, oats, quinoa, yoghurt, cheese, eggs, lentils, legumes; bananas, mushrooms; multivitamins or B Complex supplements
3. Vitamin C
Vitamin C is known for its antioxidant properties that neutralise free radicals, thereby protecting the skin. It stimulates the synthesis of collagen and keeps the skin firm and youthful, reduces wrinkles and fine lines, while also facilitating wound repair by reducing swelling and redness. It has anti-inflammatory properties that reduce skin irritation and have a soothing effect on sensitive skin. It is an antioxidant which reduces oxidative stress and prevents premature ageing and keeps the skin looking young and supple, protects it from the harsh UV rays and keeps the skin looking brighter and evens the skin tone. It promotes ceramide production, which keeps the skin hydrated by retaining the moisture within, making the skin soft and smooth. The damage caused to the skin by external factors like pollution, smoking is also greatly alleviated. The exfoliating properties remove the dry and dead skin cells and make the skin look radiant, thereby giving an overall youthful and glowing look.
Sources: Citrus fruits – orange, lemon, grapefruit; strawberries, kiwi fruit; bell peppers, broccoli
4. Vitamin D
Vitamin D is a fat-soluble vitamin required for skin growth and repair. It supports the repair of skin cells and their growth. Exposure to sunlight is converted by the body to Vitamin D, hence it is also known as the “sunshine vitamin”. It is known for its anti-inflammatory properties and alleviates skin conditions like eczema and psoriasis. Phototherapy used to treat these skin conditions enhances the production of Vitamin D in the skin, which reduces inflammation and soothes skin irritation. It reduces acne, too.
Sources: Daily 15-20 minutes of Sunlight exposure; fatty fish; fortified plant-based milk; mushrooms; supplements
5. Vitamin E
Vitamin E is a fat-soluble antioxidant that neutralises the free radicals in our body, thereby protecting the skin from oxidative stress and reducing the appearance of wrinkles, fine lines and age spots and also heals the skin. It has moisturising properties that protect the skin from dryness and flakiness by locking in the moisture, making the skin smooth and hydrated. It reduces scars, aids in maintaining an even skin tone and heals damage caused to the skin. The anti-inflammatory properties help to calm and soothe irritated skin and alleviate symptoms of skin conditions like eczema and psoriasis, like inflammation. It also protects the skin from the harsh sun, reducing skin damage caused by UV rays and environmental factors like pollution, etc. It creates wonders when it works with Vitamin C !
Sources: Nuts, seeds (almonds, sunflower seeds), fruits (avocado), vegetables, seed oils, plant-based oils like olive oil and sunflower oil; topical serum, cream, and oils; supplement capsules
6. Vitamin K
Vitamin K is known for its healing properties. It is ideal for speedy skin recovery and healing scars. It is known to improve blood circulation and reduce the puffiness, dark circles and bruising. It is a natural skin glowing vitamin that improves the skin texture, rejuvenates our skin and maintains its freshness.
Sources: leafy green vegetables like kale and spinach, cabbage, broccoli, fermented foods
The common requirement to avail the benefits of all these vitamins is a balanced diet of nuts, seeds, fresh fruits and vegetables; in addition to the “companions” – early meals, early to bed, early to rise, adequate hydration, exercise, stress management, self-care and being happy.
Care
Get your blood profile and health check-up done regularly; do not self-medicate with the help of AI or carry out any lifestyle/dietary changes independently without consulting your healthcare professional.
