Skin Care: Can Vitamin intake give you glowing pores and skin?


When it involves skincare, we largely are likely to give attention to exterior facets equivalent to cleaning, firming, moisturisation and many others. But similar to the opposite organs of your physique, your pores and skin can also be affected by your inside well being.

Vitamins play a significant function in cell renewal, DNA injury restore, utilisation of different vitamins, boosting the immune system and many others. Thus, in case your physique is low in provide of those important vitamins, it could present up in your pores and skin as dehydration, wrinkles, or in worse instances, infections.

We received in contact with Dr Kaustav Guha, Head of R&D at SkinKraft Laboratories to supply you with an inventory of nutritional vitamins that you can add to your weight-reduction plan to achieve wholesome and glowing pores and skin.

Vitamin A

This fat-soluble vitamin is usually discovered within the type of beta-carotene in meals in addition to dietary supplements. A potent antioxidant, it is likely one of the mostly used components in sunscreens, anti-aging serums, moisturisers and so forth. Vitamin A not solely helps you get well-hydrated, youthful pores and skin however also can assist to combat pores and skin points equivalent to zits.


Facilitates cell development and cell renewal which rejuvenates each the higher in addition to the decrease layers of your pores and skin (dermis and dermis).

Boosts collagen manufacturing which smoothens the pores and skin, minimising high-quality traces and wrinkles.

Scavenges the free radicals in your pores and skin thus minimising injury because of the dangerous UV rays of the solar.

Stimulates the sebaceous glands in your pores and skin to secrete oil thus preserving your pores and skin hydrated.

Promotes quicker wound therapeutic and boosts the innate immune system of the pores and skin.

Recommended Dietary Allowance (RDA)

The RDA of vitamin A for a wholesome grownup is 700mcg for males and 900mcg for ladies per day.

Foods containing vitamin A

Orange or yellow greens and fruits equivalent to carrots, pumpkins, yellow bell pepper, oranges, papaya, mangoes, and many others.

Green leafy greens equivalent to spinach, broccoli, and many others.

Cod liver oil, eggs, beef liver, and many others.

Fortified milk and different dairy merchandise like cheese, ice cream, and many others.

Vitamin C

Also often called ascorbic acid, this water-soluble vitamin is current in excessive quantities within the pores and skin of wholesome people. Vitamin C protects your pores and skin in a number of methods. Although vitamin C deficiency is uncommon, it may trigger havoc in your pores and skin.


Vitamin C is essential to the right functioning of the immune system and helps to cut back irritation. It can also be a robust antioxidant and should assist in stopping pores and skin most cancers.

It promotes the synthesis of collagen, which retains your pores and skin agency and helps in therapeutic wounds and scars.

Sufficient intake of vitamin C may assist to cut back photodamage brought on by the dangerous UV rays from the solar.

Vitamin C is important for a good pores and skin tone and a glowing complexion.

Recommended Dietary Allowance (RDA)

The day by day requirement of vitamin C is 90 mg in males and 75mg in ladies in regular, wholesome situations.

Foods containing vitamin C

Citrus fruits equivalent to lemons, tangerine, grapefruit, and many others.

Tomatoes, inexperienced and crimson peppers, inexperienced greens like broccoli, and many others.

Other fruits equivalent to kiwi, strawberries, cantaloupes, and many others.

Vitamin E

This fat-soluble vitamin has glorious antioxidant and anti inflammatory properties. It is usually termed because the ‘magic potion’ for wholesome, glowing pores and skin when utilized topically. But a weight-reduction plan wealthy in vitamin E is by far the most effective supply of this skin-friendly nutrient.


Keeps pores and skin moisturised, thus stopping dryness and irritation.

Protects pores and skin from injury because of the UV rays of the solar.

Helps to cut back darkish spots and wrinkles.

Makes your pores and skin look easy and refreshed.

Recommended Dietary Allowance (RDA)

A day by day intake of 15 mg of vitamin E is advisable for a wholesome grownup.

Foods containing vitamin E

Nuts equivalent to almonds (very excessive content material), hazelnuts, peanuts, and many others.

Vegetable oils from wheat germ, sunflower, safflower, and many others.

Fortified meals equivalent to breakfast cereals, spreads, and many others.

Vitamin D

Vitamin D will be synthesized by your physique when your pores and skin is uncovered to direct daylight for a couple of minutes daily. However, extended publicity to daylight may cause pores and skin most cancers and is due to this fact not advisable particularly and not using a excessive SPF sunscreen. The excellent news is you also can get adequate vitamin D from dietary sources as mentioned under.


Improves the pores and skin barrier operate and thus protects your pores and skin from germs and dangerous chemical compounds.

Locks within the moisture, stopping dehydration of the pores and skin.

Enhances pores and skin immunity by boosting the manufacturing of cells of the immune system. Also regulates the exercise of the immune cells to forestall overactivation of the immune system.

Vitamin D additionally has antimicrobial results on the pores and skin.

Regulates oil manufacturing by sebaceous glands current within the pores and skin.

Recommended Dietary Allowance (RDA)

The advisable day by day intake of vitamin D is 20 mcg for a wholesome grownup.

Foods containing vitamin D

Dairy merchandise equivalent to milk, butter, cheese, and many others.

Eggs, fish, fish liver oil.

Fortified plant-based milk, yogurt, juices and breakfast cereals to which advisable quantity of vitamin D has been added.

A balanced, healthful weight-reduction plan goes a good distance in preserving your pores and skin wholesome inside-out. Vitamins, though required in small quantities, could make plenty of distinction in how your pores and skin appears and feels. The deficiency of those important vitamins could make your pores and skin uninteresting, itchy, vulnerable to breakouts and infections. Vitamins additionally shield your pores and skin from critical points like pores and skin infections and pores and skin most cancers. Should you really feel you aren’t getting adequate nutritional vitamins by your day by day weight-reduction plan, do seek the advice of your physician and get began on vitamin dietary supplements.

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