You've always known that the vitamins in your meals provide a variety of health advantages. But did you know that dietary vitamins may also help achieve naturally radiant skin? Of the 13 essential vitamins, five vitamins definitely help get you healthy and glowing skin. Let’s know which are these and which food items contain them the most. 

Vitamin A

Vitamin A is a key element in many skincare products as it has antioxidant and anti-inflammatory properties that help in minimising acne on the skin. Vitamin A also protects the skin from sun damage and sunburn. No wonder, it is an important ingredient in almost all sunscreen products. You can get Vitamin A from skimmed milk, eggs, cod liver oil, cereals and green leafy vegetables.

Vitamin C

Vitamin C is a major ingredient when it comes to anti-ageing skin care treatments. It is well-known in the cosmetic industry for its skin-care benefits. It is present in both the outer and inner layers of skin and has anti-cancer (antioxidant) capabilities. Its involvement in collagen creation also assists in keeping your skin healthy. Collagen formation is essential for increasing the suppleness of the skin and reducing fine lines and wrinkles. Citrus fruits such as oranges and lemons, as well as vegetables such as cauliflower and broccoli, are natural sources of Vitamin C. 

Vitamin D

We all know that Vitamin D is important for healthy bones, but did you know that it is good for healthy skin too? This vitamin decreases the appearance of fine lines and wrinkles, resulting in healthy-looking, radiant skin. Unfortunately, there aren’t many Vitamin D-rich foods that can give 800-1000 IU (International Units) needed for the human body. Eight ounces of fortified milk will give just about 98 IU of Vitamin D. Sun rays are the best source of Vitamin D production in the body. Soak in the sun between 11 am to 1 pm when the wavelength of the UVB (Ultraviolet B rays) is just right for the skin to produce Vitamin D. 

Vitamin E

Vitamin E is included in a variety of cosmetic products as it helps the body retain moisture and keeps the skin supple. When applied to the skin, the vitamin is believed to decrease sun damage by absorbing harmful UV rays from the sun. Vegetable oils, green vegetables, nuts and seeds are all good sources of vitamin E.

Vitamin K

While Vitamin K does not receive as much attention as other vitamins do, it has a lot of beneficial properties including the reduction of scars, and stretch marks, reducing pigmentation of the skin and under-eye circles among others. With a combination of other vitamins listed above, Vitamin K can also reduce visible signs of ageing of the skin. Due to its antioxidant properties, it is also helpful in healing wounds and bruises. Vitamin K is commonly found in sprouts, broccoli, kale, spinach, seafood and eggs.

Key Takeaways

Vitamins are available in nature in abundance. However, at times we may need to take additional supplements in case of deficiencies in vitamins. Though how much of it one should take, will depend on the deficiency, skin type, whether one is a vegetarian or non-vegetarian, and so on. It is strongly recommended to consult a dermatologist before making changes to your diet or adding any dietary supplements.