Vitamins and Minerals 3 MIN READ 2622 VIEWS March 15, 2021

5 Essential Nutrients for Healthy Glowing Skin

Be it men or women, everyone wants glowing, soft and smooth skin. From fighting dry skin to dealing with breakouts and trying to keep those fine lines minimum, we all go through various phases with our skin. From applying those moisturizers and sunscreen, trying those expensive facial massages or face treatment, we do everything to achieve that radiant, healthy, and youthful skin. 

But do you know glowing skin not only requires an outside job but inside job also? You need to nourish the body from inside to have that radiant skin. Consuming the foods for healthy skin can make all the difference from preventing wrinkles to reducing acne to maintaining dry skin. 

Here are some of the essential vitamins that will help you to achieve the skin that you wanted. 


protein-rich foods

Body converts the protein into building blocks called amino acids and uses them again to make other proteins such as keratin and collagen that make the skin structure. Some amino acids act as antioxidants and protect skin cells against free radicals and UV rays. Some of the protein-rich foods for glowing skin are milk, yogurt, nuts, seeds, eggs, tofu etc. 

Vitamin A

Vitamin A foods for skin

Another essential nutrient is vitamin A. If you are dealing with premature ageing, pigmentation, breakout, and have dark spots, then there are chances that your skin lacks vitamin A. This vitamin is commonly found in night creams and serums as it stimulates collagen, which is essential for keeping the skin young and healthy. Vitamin A foods for skin are animal-sourced foods such as oily fish, liver, butter and cheese, and vegetables for glowing skin are kale, sweet potato, carrot, spinach, and fruits that are good for skin are mango, cantaloupe, watermelon, papaya, guava and tangerine. 

Vitamin B3


Vitamin B3 (niacin) has a positive effect on skin health. It protects the skin from sun damage, refine the skin texture, treats hyperpigmentation, keeps the fine lines and wrinkles at bay, and regulates sebum production and controls excessive oil. High niacin foods are chicken, fish, peanuts, mushrooms, peanuts, brown rice, spinach, sweet potatoes, cabbage and broccoli.  

Vitamin C

vitamin C foods for skin

Vitamin C plays a vital role in wound healing and collagen production, and it also works as an antioxidant that helps in fighting against free radical damage that causes premature aging. You can easily get vitamin C from your diet alone as it is found in a number of fresh fruits & vegetables. Best vitamin C foods for skin are oranges, lemons, strawberries, berries, kiwis and broccoli, squash, and cauliflower. 

Vitamin E

vitamin E rich foods

Vitamin E is perfect for those with extremely sensitive and dry skin. It is a powerful antioxidant that helps in protecting the skin against harmful UV rays. You can easily meet your vitamin E requirements through vitamin E rich foods such as fortified cereals, sunflower seeds, nuts, green leafy vegetables, tomatoes, pine nuts,and peanut butter. 

Vitamin K

vitamin K food for good skin and hair

Vitamin K is another important vitamin that prevents blood clots formation and promotes blood circulation, which makes it a perfect ingredient for eye creams. It tackles all the skin issues that are caused due to circulatory problems such as stretch marks, dark circles and spider veins. Best vitamin K food for good skin and hair are spinach, cooked kale, collard greens, broccoli, turnip greens and mustard greens to get a good dose of vitamin K.  In general, vegetables and fruits are perfect choices because they contain skin-friendly vitamins, minerals and antioxidants. If you are planning to include supplements for skin glow, then it is recommended to speak to your doctor first.

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