Here are 5 vitamins you need to add to your diet for healthy and clear skin

Vitamins are essential micronutrients for your skin health, as they can help with reduction of dark spots, redness, wrinkles, rough patches and dryness. Moreover, these nutrients are critical for proper health and functioning of the body, and any kind of deficiency can cause adverse effects on the skin.

While various vitamin-based supplements and topical creams are available, we have listed down five vitamins that you can add to your diet for healthy, fresh and glowing skin:

1. Vitamin A

Vitamin A can be found in foods like carrots, sweet potato, spinach, eggs, and fish, and can help reduce acne. This nutrient works by binding to receptors in skin cells, strengthening the protective function of the epidermis and collagen against degradation. Hence, it stimulates skin cell turnover that helps in reducing wrinkles, pimples and providing brighter skin.

2. Vitamin B3

Vitamin B3 is an essential nutrient for the health of your skin, as it helps restore cellular energy, repair damaged DNA, and reduce the immunosuppressive effects of sun-induced UV rays. This vitamin fights off internal and external stressors that can ultimately lead to the deterioration or breakdown of the skin, leading to the appearance of premature signs of ageing like discoloration and wrinkles. This nutrient is found naturally in many foods such as yeast, meat, fish, milk, eggs, green vegetables, beans, and cereal grains.

3. Vitamin E

Vitamin E is an important antioxidant that has been used for more than fifty (50) years in dermatology. As per research put forth by the US National Library of Medicine, vitamin E protects the skin from various degrading effects due to solar radiation by absorbing the harmful ultraviolet light from the sun. Besides protecting against UV exposure, the anti-inflammatory and antioxidant properties present in vitamin E helps in making the skin smooth and healthy. Vitamin E is found in spinach, almonds, peanuts, mango, pumpkin and avocado.

4. Vitamin C

Vitamin C is used to treat various skin issues like acne, hyperpigmentation, dark spots and fine lines. Vitamin C enhances collagen production, which is a protein fibre that gives your skin strength and keeps it firm. It also lightens skin pigmentation spots and reduces tan by inhibiting the enzyme tyrosinase, which is responsible for the production of melanin (skin pigment). Vitamin C can be found in citrus fruits like oranges and lemons, as well as broccoli, cauliflower, sprouts and capsicum.

5. Vitamin K

Vitamin K aids the body’s process of blood clotting, helping in healing wounds and bruises. Moreover, Vitamin K also helps treat certain skin conditions, such as stretch marks, spider veins, scars, dark spots and dark circles under your eyes. Vitamin K can be found in foods like kale, spinach, lettuce, cabbage and green beans.

So, for a healthy and clear skin, start including vitamin rich foods in your diet.

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