Do you want glowing and healthy skin? Then, this article is especially for you. Everyone wants beautiful skin without using chemical-rich products. It makes your skin glowing, but there are side effects too. Here are Supplements For Glowing Skin that help to beautify your skin. Even It doesn’t have any side effects either. Healthy and glowing skin can be easily found by consuming plenty of vitamins.
Vitamins keep our skin healthy and play an important role in keeping it young. Vitamins keep our nerves healthy, fight infections and rejuvenate the skin. We can make these vitamins a part of our daily routine through food and topical use.
Supplements For Glowing Skin
Biotin
Biotin is also known as Vitamin B7. It is also called coenzyme R and vitamin H.
1. Biotin helps in the production of energy in the body. It aids in many enzymes involved in the metabolism or digestion of carbs, fats, and proteins(1).
The following foods can be consumed. For example, Organ meats, such as liver and kidney, yeast, Egg yolk, cheese, pulses, Soybean, Groundnut, green leafy, vegetables, cabbage, mushroom, Nuts, and Nut Butter.
Collagen
Collagen is an insoluble and fibrous protein. It accounts for one-third of the amount of protein in the body. Most of the collagen molecules fuse together to form long and thin fibers(2). Those are called fibril.
1. It makes your skin plump and youthful.
2. Provides elasticity to the skin.
The following foods can be included in the diet to supply collagen. eg, Egg, Berries, Tomato, Avocado
Vitamin B3
Vitamin B3 is also called niacinamide or nicotinamide(3).
1. It protects the skin from sun damage.
2. Vitamin B3 reduces hyperpigmentation (due to sun exposure) by inhibiting the transfer of melanosomes (the site of synthesis and storage of melanin) from melanocytes (melanin-producing cells) to keratinocytes (skin cells).
3. Slows down the aging process of the skin.
4. Prevent fine lines and dark spots caused by UV rays.
5. Improving the texture and elasticity of the skin.
The following foods can be included in the diet to supply vitamin B3. eg, mushrooms, tuna, turkey, sunflower seeds, avocado, green peas, liver, peanuts, chicken breast, kidney beans, etc. Apart from this, after consulting a doctor, you can also consume vitamin B3 supplements.
Vitamin C
Vitamin C is mainly found in the epidermis (outer layer of the skin) and dermis (inner layer of the skin)(4).
1. Vitamin C keeps the skin healthy.
2. Increases the production of collagen in the skin.
3. Prevents damage caused by UV rays.
4. Maintains anti-oxidant levels in the body.
5. Reduces wrinkles.
6. Vitamin C also helps in lightening skin complexion.
The following foods can be consumed. For example, citrus fruits like oranges and lemons, broccoli, cauliflower, sprouted pulses, peas, guavas, grapefruit, capsicum, and strawberries are good sources of vitamin C.
Vitamin E
Vitamin E is a type of vitamin that dissolves in fat. In addition, vitamin E is also an antioxidant that benefits the body in many ways(1).
1. Vitamin E reduces free oxygen radicals.
2. Vitamin E cleanses the skin layer from the inside.
3. Vitamin E reduces blemishes.
4. Reduces pigmentation in the face and also helps in the lightening of freckles.
It is found in many foods, including vegetable oil, grains, meat, eggs, fruits, vegetables, and wheat germ oil. This Vitamin is also available as a supplement.
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Vitamin K
It’s a very important vitamin for our body. It mainly helps to coagulate the flowing blood during injury. The main components of Vitamin-K are K1 and K2 which are helpful for the skin in many ways.
1. It reduces dark circles on the face.
2. The antioxidants present in it heal from the depth of the skin.
3. Makes skin tight and glowing.
4. Reduces blemishes on the face.
The main sources of vitamin K are milk, curd, spinach, broccoli, sprouts, cabbage, cauliflower, green leafy vegetables, and cheese. On the other hand, if you are a non-vegetarian then vitamins can also be obtained from chicken and eggs.
Vitamin A
Vitamin A enriched with anti-inflammatory and antioxidant properties.
1. It cures acne.
2. Rejuvenate the skin.
3. It heals the skin cells and keeps them healthy.
4. Reduces the signs of aging by stopping the process of collagen damage.
For vitamin A, you can consume green vegetables, orange and yellow fruits, carrots, lettuce, fish, cod liver oil, eggs, cereals, fortified skimmed milk, etc.
Zinc
Zinc is a mineral that strengthens immunity. It helps the body perform many processes such as making genes, DNA, and proteins inside cells and performing immune functions. Our body does not make zinc, so we have to consume foods or supplements rich in zinc.
1. Zinc is rich in antioxidant properties.
2. Provides moisture and radiance to dry skin.
3. Along with boosting collagen in the skin, it also acts as an astringent on the skin.
Foods rich in Zinc, Sesame, Millet, paneer, Black Gram, Ramana, Dark Chocolate, Mushrooms, Peanuts, etc. can be consumed.
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Omega-Fatty Acids
Omega 3 is a fatty acid. It is important for the body but the body cannot make it on its own. That’s why we should include them in our diet. These are polyunsaturated fats, which can be taken from food items. These are necessary for our cells to function properly.
1. makes skin soft
2. Maintains moisture on the skin.
3. Keeps the face free from wrinkles.
4. It prevents acne from coming.
5. Protects the skin from damage caused by sunlight.
Flaxseed, soybean oil, mustard and fenugreek seeds, black gram, red kidney beans, drumstick leaves, spinach, walnuts, khoa, salmon fish, etc. are sources of omega 3.
To make the face glowing and healthy, the skin and body must be given adequate nutrition. include these vitamins in your skincare routine. Along with this, adopt a healthy lifestyle as well. But keep in mind that before taking any supplement, consult a doctor.
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