Your skin keeps no secrets. As your largest and most truthful organ, your skin can reveal much about your inner health, hydration and stress levels, sleep quality, digestion, diet and rate of cellular ageing. As beauty is said to be skin deep. If you take care of your body from the inside, it naturally shows on your skin. You can achieve healthy and glowing skin if you choose the right vitamins. Any changes that happen to your skin occur at the cellular level. Hence, providing the cells with the right vitamins (both internally and topically) is crucial to keep your skin in good shape.

   If you treat yourself well, your skin will reward you with a radiant, glowy complexion. Conversely, if you don’t nourish yourself, you skin will respond accordingly with a lackluster, dull, congested or blemished appearance and fine lines and wrinkles. It is always good to eat food that has a mix of all vitamins and nutrients, but there are a few of them that you cannot miss if you love your skin. This article lists the 5 best vitamins that can give you glowing and healthy skin when ingested and applied on the skin and also guide you on how to apply them.

Five Vitamins for your Skin

  • Vitamin C:

   Vitamin C is truly a skin friendly vitamin. It helps to boost the collagen production of your skin to prevent fine lines. It helps to get rid of pigmentation and black spots on the skin. It protects your skin from harmful UV rays and sun damage. It’s vital for collagen production and keeping your complexion safe from sun’s harmful radiation, while it also reduces puffy eye-bags and similar imperfections, thus giving you a youthful glow. Many anti-aging and protective serums are based on this very ingredient, so make sure to look for a product that comes with a high dose of skin healthy vitamin C. Good sources of vitamin C include kiwifruit, citrus, tomatoes, dark leafy greens, capsicum, coriander and parsley. Eat these foods raw or lightly cooked as vitamin C can be destroyed by high heat.

  • Vitamin A:

    A potent antioxidant that fights free radicals, promotes the growth of healthy new skin cells and strengthens skin, vitamin A also regulates sebum production which is why it’s used to treat acne, eczema and psoriasis. It can be found in cod liver oil, liver, egg yolks, organic grass-fed butter and vegetables containing carotenoids that convert to vitamin A in your body. Side known as “retinoic acid”, and while it sounds ominous, it’s actually incredibly healthy for your pores. It plays an important role in numerous processes in your body, including protecting your vision, but as for your skin, it helps prevent the early onset of wrinkles and keeps you sun-safe. It’s also a potent fighter against acne and other skin impurities. The best source of this vitamin are greens (the dark green variety), carrots, lettuce, fish and winter squashes. Vitamin A is vital for skin repair and rejuvenations. Absence of this can lead to dry, flaky skin, you can also add toyour diet, by eating carrots, sweet potatoes, and mangoes, for instance, while supplements are only recommended to those who actually suffer from a deficiency.

  • Vitamin B:

    They’re many kind of Vitamin B, and wee would be looking at them; one of which is vitamin B3, niacin helps keep your skin soft, healthy and glowing. It’s essential for cell metabolism, cholesterol synthesis and can help relieve arthritic pain. Deficiencies can manifest as rashes or dermatitis. Good sources include beef, pork, chicken, turkey, liver, yeast, tuna, salmon, green leafy vegetables, mushrooms, green peas, avocado. While, Vitamin B5, supports new skin cell growth, wound healing and your body’s production of stress hormones and glutathione. Interestingly, chronic stress increases your B5 requirements. And water-soluble B vitamin is also known as B7 and helps protect skin cells from water loss, damage and regulates fatty acid metabolism. A scaly scalp, dandruff, hair loss, brittle nails, fatigue, dry skin and inflammation can all be signs you are not getting enough. Get a daily dose from egg yolks, beef, liver, salmon, avocado, almonds, walnuts, legumes, whole grains, nutritional yeast, milk and meat.

  • Vitamin E:

    You have probably seen “Vitamin E” shining like a bright star on the labels of cosmetic products. This is because it is widely used for its dermatological benefits. Vitamin E is a free radical scavenger, which means it neutralizes the harmful free radicals and keeps your skin healthy. Vitamin E is great for internal moisturizing; it helps to make your skin shine. Vitamin E nourishes the skin to give you a radiant glow. These foods will not only help your skin stay soft, but will help your hair’s luster and strength. For stubborn scars, try rubbing vitamin E oil on the scar to reduce its appearance, and follow these rules for treating acne scars, and it’s considered one of the most effective anti-aging treatments, although it’s never too soon to pamper your skin with some of these rich oils. They are light enough for your skin to absorb them quickly, and they will give your skin a silky-smooth look and feel while also providing it with hours of protection.

  • Vitamin D:

    Vitamin D is an essential skin vitamin. It not only protects your skin but also naturally rejuvenates your skin. As vitamin D has natural anti-aging properties, you can have this vitamin supplement every fifteen days. It smoothens your skin and also prevents fine lines on your skin. vitamin D is produced when our skin is exposed to ultraviolet B (UVB) light from the sign. Food sources include fatty fish, cod liver oil, mushrooms, cheese and egg yolks. It is vital for skin repair, strong bones, new cell growth and immunity.

    Vitamin D is also very effective in getting rid of pigmentation and dullness on your skin. Vitamin D also helps to fight acne and breakouts to make your skin clear and smooth. While you can get it naturally from the sun.


   It is important to keep your skin and body nourished to get a healthy glow on your face. Try to include these vitamins in your diet and skincare regimen, adopt a healthy lifestyle, and you will be glad you did.


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Eti & Mac
Eti & Mac is passionate about helping with natural remedies for skin, weight loss, hair care, health and wellness. They have a YouTube channel where they share video tutorials on how to make these natural remedies. They started this blog to share their knowledge on the different topics on natural remedies and wellness. On the side, Eti & Mac run a one on one consultation for clients with skin concerns such as damaged skin, acne, discolouration, hyperpigmentation, sun burn e.t.c They also provide social media management services for clients that wants to increase their reach on Instagram, YouTube and Pinterest. They have a skincare brand made with natural ingredients with the focus of helping improve damage skin and address other skin concerns.


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