Which Vitamins are Good for the Skin

What one eats reflects on one’s face. Eating healthy and well balanced diet is the only long term solution for a clear, glowing skin. Our skin also requires all the nutrients like our body. Keeping the body always hydrated, and exercising are essential to keep the skin healthy. Certain vitamins are absolutely vital for good skin as they repair the damaged skin cells, and detoxify the whole system.

Vitamin C is a known antioxidant which can delay the ageing process. Harsh weather conditions, pollution, dust can take a toll on the skin and can cause premature signs of ageing like wrinkles, creases. Adequate intake of vitamin C can nullify the damage done by these factors. Fruits like strawberries, grapes, oranges are rich sources of Vitamin C.

Vitamin E is also a great antioxidant which protects the cells from the damage caused by free radicals. Being a fat soluble vitamin, Vitamin E   can give a long lasting protection to the skin than Vitamin C. Avocado, asparagus, nuts, seeds, dairy products contain this vitamin. Most skin care products, lotions, creams have this vitamin added to it. Vitamin E is also effective for sunburns.

Of all the B vitamins, vitamin B6 is very important for skin. Deficiency of this vitamin can cause inflammation of skin, eczema, seborrheic dermatitis. This vitamin has a major role to play in many enzymatic reactions which take place in our body for healthy functioning. Vegetables like spinach, broccoli, cauliflower, Brussels sprouts are good sources of B6. Meats, tuna fish, whole grains, nuts are also rich in this vitamin.  Since deficiency of B6 can affect the circulatory system, taking right amount of vitamin B6 can improve circulation and enhances health of skin cells.

Vitamin B5, also known as Pantothenic acid, is another vitamin from B complex which is essential good skin and hair. It plays an important part in cellular metabolism. Its name comes from Greek word ‘Pantos’ which means everywhere; since this vitamin is easily available, whole grain cereals, dried beans, peanuts, cheese, green peas, cauliflowers, avocado, brewers yeast, egg yolks, fish, chicken are all good sources of this vitamin.  

Folate is required by the body for division of cells.  It also encourages oxygenation of cells which means cells and tissues get more oxygen, which promote faster regeneration. Green leafy vegetables, beans are few sources of Folate. Fortified cereals, fresh citrus fruits are other sources through which Folate requirement can be met.

Vitamin K is a fat soluble vitamin which is important for coagulation of blood. This vitamin improves the skin tone and heals skin scars, discoloration and imperfections. In combination with vitamin A, it can effectively treat dark circles. Cabbage, broccoli, green vegetables, spinach, lentils are all good sources of vitamin K.


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