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Which Vitamins are Important for Healthy Skin?

Include these Important vitamins in your diet for the healthy skin.

What Vitamins are Important for Healthy skin? Everyone wants their skin to be healthy and in this age the love for skin care is increasing day by day, from professional help to home remedies, skin care routines have improved.

Some people believe that skin care has become more important than it should be while the internet has played a major role in making people aware of the importance of skin care.

Let’s take a look at some of these vitamins that you should not ignore and must include in your diet for healthy skin.

Vitamin C:

Consider vitamin “C” as collagen; it aids in the structure of the tangled web of proteins. Additionally, it is a potent antioxidant that guards against free radical damage and may reduce your risk of developing skin cancer.

Low vitamin C levels can lead to easier bruising, bleeding gums, and sores that heal more slowly.

Vitamin A:

Vitamin A is an essential nutrient for the skin as it helps to increase collagen production, regulate keratin production and strengthen the skin, it also helps in skin healing and skin repair.

Potatoes, green vegetables, eggs, pumpkin, carrots, and so on are good sources of vitamin A. Additionally, vitamin A is crucial in the treatment of pigmentation, wrinkles, fine lines, and acne.

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Vitamin E:

Vitamin E is a powerful antioxidant that helps reduce the harmful effects of the sun on the skin, helping to control skin inflammation.

It also helps reduce the appearance of wrinkles making your skin feel younger.

Nuts and seeds (almonds, walnuts, and sunflower seeds) are a great source of vitamin E that you can add to your diet. Vitamin E can also be applied to the skin in the form of creams, lotions, and serums.

Vitamin B Complex:

The group of B vitamins known as vitamin B complex (vitamins B-3, B-5, B-6, and so on) supports and enhances the general health of your skin, hair, and nails. It facilitates the body’s effective utilization of necessary fatty acids.

Vitamin B complex is found in meat, eggs, fish, shrimp, nuts and seeds, B complex vitamins are one of the most commonly recommended vitamin supplements.

Vitamin K:

In addition to healing wounds and surgical sites, a few studies have linked vitamin K to treating dark circles beneath the eyes.

To some extent, vitamin K—which is naturally present in foods like spinach, green beans, cabbage, and others—also aids in the treatment of stretch marks, scars, and dark spots.

Vitamin D:

Vitamin D plays a key role in maintaining the health of your skin and hair. It is found in natural food sources such as salmon, tuna, and other grains.

You can obtain vitamin D by exposing your skin to the sun for 10 to 15 minutes a day. You can also obtain enough amounts of it this way.


This mineral is present in your skin five times more in its outermost layer than in its innermost layer. Zinc promotes skin healing following damage. It is necessary for cells to divide and specialize throughout growth, as well as for the stability of cell walls.

Because of the way zinc interacts with other metals in your body, such as iron and copper, it may shield skin from UV rays. It functions as an antioxidant as well.

Zinc deficiency can mimic eczema, but applying moisturizers and steroid creams won’t make the rash go away.


Minerals like selenium aid in the antioxidants’ ability to shield your skin from UV radiation. Skin cancer risk has been associated with selenium deficiency.

Foods and Supplements:

Fruits and vegetables are generally healthy options because they include vitamins and other antioxidants that are beneficial to the skin.

Certain foods provide multiple nutrients to your skin, which frequently improves its function:

  • Omega-3s, selenium, and protein are found in fatty fish (tuna, sardines, and salmon).
  • Leafy dark greens (collards, kale, spinach): protein, omega-3 fatty acids, vitamins A, C, and E; spinach also contains selenium.
  • Eggs: zinc, selenium, protein, and vitamins A and E
  • Flaxseeds: selenium and omega-3s
  • Legumes (chickpeas, lentils): zinc and protein
  • Avocados: rich in antioxidants, C, and E
  • Extra virgin olive oil: vitamin E and good fats

If you’re worried that you’re not getting enough of these essential nutrients from your diet, consult your doctor to be sure taking supplements won’t have any unintended negative effects on your health.

Omega-3s can be found, for instance, in fish oil, but if you have a compromised immune system or are on blood thinners, it might not be a good idea to take it. Moreover, taking zinc supplements may lessen the effectiveness of several antibiotics.

Also read this: What Happens If You Leave Vitamin B12 Deficiency Untreated

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