There are a wide variety of creams in the market that claim to make you fairer. But each of us have different skin tones and types. When a brand claims that a product works on all skin types, it’s probably debatable, because only natural extracts can achieve this claim. Nature has a solution to every problem and there are vitamins that make skin glow naturally by influencing the melanin in your skin.
Vitamins for Skin Glow
1. Vitamin A:
Vitamin A is known to strengthen the repair process of tissues. It firms the skin and prevents it from drying up. Regular intake of Vitamin A keeps the skin firm and moist. But it should be consumed in small quantities since it is fat soluble. The fat that is accumulated due to excess Vitamin A is stored in the liver, which is harmful for the body.
Vitamin A is found in dairy products, eggs and fish oils as well as vegetables like broccoli, spinach and carrots. Bite into a raw carrot every day or drink some carrot juice with your breakfast to nourish your skin and make it look fairer.
How much to consume:700 mcg (microgram), a six to seven inch carrot gives you your daily dose of vitamin A and beta carotenes. 3000 mcg a day is your limit!
2. Vitamin B:
It improves the color of the skin, and nourishes your hair. It provides the skin with the capacity to secrete essential oils. This vitamin is water soluble and can be consumed daily. This is also one of the amazing skin glow vitamins. Vitamin B might make the scalp oily and cause dandruff if the scalp is not attended to, hence be sure to wash and condition your hair regularly!
Green leafy vegetables are the best source of Vitamin B. It’s also found in wheat germ, yeast, cereal, yogurt and brown bread.
How much to consume: 1.3 mg of Vitamin B6, and 2.4 mcg of Vitamin B12, will keep your skin radiant. Don’t exceed 100 mg of Vitamin B6 a day!
3. Vitamin C:
Vitamin C benefits the skin, and is also necessary for the health of your eyes and gums. This vitamin prepares the body to fight against infections. It is a great antioxidant and helps in battling the signs of ageing. It helps in the production of collagen in the skin, making it feel supple and look youthful. This is water soluble too, and hence can be consumed on a daily basis.
Vitamin C is found in citric fruits such as oranges, sweet lime, lemons, grapes and mangoes. Vegetables like broccoli, cauliflower, sprouts, cucumber and tomatoes are abundant in Vitamin C!
How much to consume: 75 mg. Your daily dose of vitamin C is in that glass of orange juice. The limit is 2000 mg a day.
4. Vitamin E:
Vitamin E is the most important vitamin for healthy skin. It is responsible for battling the signs of ageing effectively. It fights free radicals in your body and also helps in reducing stretch marks and lines. Vitamin E can be consumed on alternate days.
Olives, peanuts, sunflower seeds and almonds are Vitamin E abundant. It is also found in green leafy vegetables and wheat germ.
Vitamin E, if consumed in the right doses, nourishes your skin and makes you glow. Chuck those bleaches and creams and go for a vitamin E rich diet.
How much to consume: 15 mg a day, easily consumed in the form of a dozen almonds. Do not exceed 1000 mg a day.
5. Vitamin K:
Vitamin K, when consumed in the right doses, keeps the skin from bruising and blemishing easily.
Green leafy vegetables are the best possible source of Vitamin K.
How much to consume: 80-120 mcg of Vitamin K can be derived from broccoli, spring onions and even prunes. There is no set maximum safe dose for this vitamin.
Understood what foods to include in your diet so as to have these vitamins for skin glow? Eat Healthy! Stay Beautiful!