Most of you go to the market and buy a good brand cream or lotions to make your skin glow and to prevent various problems of the skin. These skin care products are very expensive and may not give the same results for all skin types, although they claim to work well for all types of skin. While a product may be beneficial for one type of skin, it may not be as effective for another type of skin. But natural extracts work well for all types of skin and you get them from the nature without spending too much for it. The vitamins that you get from nature do wonders for your skin and provide a healthy glow to your skin.
Essential Vitamins for Great Glowing Skin:
Vitamin A:
Vitamin A helps in making the process of tissue repair fast and improved. Consuming Vitamin A rich food products makes your skin firm by retaining the elasticity of the skin and also keeps your skin well moisturized and hydrated. By taking in Vitamin A regularly, you can keep your skin moist and supple. One thing to keep in mind is that you must consume Vitamin A in small quantities because this vitamin is fat soluble. When you take in excess Vitamin A, it will get stored in the liver, which can prove harmful for the body.
Vitamin A is found in dairy products like milk, butter, cheese, etc, eggs, fish oils and many of the vegetables like spinach, broccoli and carrots. Consume carrots in their raw form or make carrot juice and drink it daily. This will keep your skin well nourished and impart a healthy glow to your skin.
How much to consume: You need only about 700 mcg (microgram) of Vitamin A daily. This you will get by consuming a carrot of 5 to 7 inches. You will also get beta-carotenes from carrots. Do not take in more than 3000 mcg of vitamin A per day.
Vitamin B:
Vitamin B is very beneficial for improving the complexion of your skin and to keep your hair well nourished. Consuming Vitamin B rich foods provides the skin the ability to produce essential oils. You can consume it daily as it is water soluble. This vitamin is great for providing a glowing skin. Vitamin B may make your scalp oily, which may lead to dandruff if you do not take proper care of your hair. So, wash your hair regularly and condition your hair.
Green leafy vegetables are the best sources of vitamin B. You also get it from yeast, whole grains, wheat germ, cereal, yogurt, brown bread and so on.
How much to consume: All that you have to consume to keep your skin radiant is 1.3 mg of Vitamin B6 and 2.4 mcg of Vitamin B12. Do not consume more than 100 mg of Vitamin B6 per day.
Vitamin C:
Vitamin C is very essential for a healthy skin. It is also important for healthy eyes and gums. Consuming this vitamin makes your immune system strong, so that you can fight against various infectious diseases. A deficiency in Vitamin C can lead to scurvy. It has amazing antioxidant properties, which fight against the free radicals and help in slowing down the process of aging of the skin. So, consuming Vitamin C is excellent for looking young and beautiful. The production of collagen in the skin is increased when you eat vitamin C rich foods. This makes your skin supple and young looking. Vitamin C is also a water soluble vitamin. So you can have daily.
Citrus fruits like oranges, lemon, sweet lime, grapes, mangos etc are rich sources of Vitamin C. Other than these fruits, you can also find this vitamin in other foods like broccoli, sprouts, cauliflower, tomatoes, yellow bell peppers, guava, kale, cucumber and so on.
How much to consume: you can consume: 75 mg of vitamin C daily is enough to keep your skin healthy and glowing. You get this amount by drinking one glass of orange juice per day. You must not take in more than 2000 mg of Vitamin C a day.
Vitamin E:
If you want to have a healthy skin, Vitamin E is a must. This vitamin has lots of benefits for your skin. It has great antioxidant properties and prevents the harmful actions of the free radicals in the body, thus keeping your skin young and radiant. As a result the appearance of wrinkles and fine lines on the skin, which are signs of aging, is reduced. It is also good for removing stretch marks from the skin. This vitamin protects your skin from the harmful effects of the sun. So you must make sure that you are getting enough of this vitamin from your diet. You can consume Vitamin E on alternate days.
Vitamin E is found in high amounts in olives, sunflower seeds, almonds, peanuts and so on. Green leafy vegetables and wheat germ are also rich in this vitamin.
By consuming Vitamin E in the correct amounts, you can keep your skin well nourished and make it glow. So, say goodbye to the bleaches and artificial creams and start having a diet rich in Vitamin E.
How much to consume: You need only 15 mg of Vitamin E per day to remain healthy and make your skin glow. You will get it by consuming a dozen of almonds per day. Do not take in more than 1000 mg of this vitamin a day.
Vitamin K:
You can prevent your skin from blemishes and getting bruised, by consuming Vitamin K in the correct amounts.
Vitamin K is found abundantly in green leafy vegetables like broccoli, prunes and spring onions.
How much to consume: You need 80 to 100 mcg of Vitamin K per day to remain healthy and have a glowing skin. There is no maximum safe dose for Vitamin D.
