For healthy and glowing skin along with the routine skin care good nutrition is equally important. A balanced diet consisting of multi-vitamins,proteins and antioxidants helps in keeping skin disease free,healthy and glowing.
Vitamins which play a significant role in skin health are-
1. Vitamin A-
It is an important vitamin for good health of skin, eyes and immune system and reproductive system.It is a strong antioxidant.It is also useful in treating different skin conditions vizacne, psoriasis.It helps in regulating keratinisation of skin, sebum regulation and clogging of pores.
Non – veg: Egg, Fish, Cod liver oil, salmon
Veg: Carrot, tomatoes, sweet potatoes, green leafy vegetables Fruits-mangoes, plums
Topical formulation of vit A are available which help in anti-aging to treat fine lines and wrinkle. Oral supplements of vitAare available but it has to be taken under medical supervision as its a fat soluble vitamin and excess can cause adverse effect.
However a good amount of natural form of vitamin A helps in giving healthy and radiant looking skin.
Deficiency of vitamin A can cause Phrynoderma or Toad skin which is seen more commonly in children.
2. Vitamin C-
It has a very good antioxidant property.It also plays a vital role in collagen synthesis, which makes it a vital vitamin for skin health. Being good antioxidant it helps to prevent photo damage cause by UV radiation.
Broccoli, cauliflower, citrus fruits viz lime, orange, lemon,amla, kiwi, tomato, berries, green leafy vegetables.
It is also available as oral supplmenets and topical molecule. However the stability of vit c is a concern as air, heat and sunlight can degrade Vit C.
Vit C plays an important role in Anti- agingof skin, preventing photo damage and skin brightening.
Deficiency of Vit C known as Scurvy results in decreased collagen synthesis.
3. Vitamin E-
It is a fat soluble vitamin found predominantly in green leafy vegetables,nuts,seeds,sea food, and fruits.
It acts as a strong antioxidant. Also works very well as a moisturiser. It also reverses signs of premature aging by increasingcollagensynthesis. Vit E helps to treatssunburns, lightens dark spots and pigmentation and stimulates hair growth by increasing blood flow to the hair follicle. It also prevents premature greying. So vitamin E is essential for a lustrous hair.
Deficiency of Vit E is rare.
4.Vitamin B complex-
Vitamin B complex is a collection of eight vitamins essential for various metabolic processes within the human body. It is a water soluble delicate vitamin hence cannot be stored by the body and have to be consumed regularly in the diet. Food processing, extended cooking times, stress and alcohol can destroy or reduce the availability of many of these vitamins. The skin being one of the first organs to show signs of deficiency.
Vitamin B deficiency can present with redness, scaliness, irritation, dermatitis and pigmentation.
Non veg: fish, meat, lamb, poultry, egg
Veg: legumes(soya beans, kidney beans and lentils), avocado, pomegranate, berries, watermelon are rich in vitamin B complex.
Niacin (Vitamin B3) helps in maintaining skin.It also assists in treating and improving the following skin conditions: Rosacea, Acne, Eczema, dermatitis, Sun damage, Ageing, Dry skin, Hyperpigmentation.
Biotin – It is an important Vitamin for Hair and Nail.It helps in stopping the hair fall as well as making nails more strong and healthy.
Cynocobalamine (B 12) – The deficiency of this vitamin is more common in vegetarians. It presents as increased hair fall, pigmentation and weakness. This vitamin is also important in nerve function.
Riboflavin(B2) – Decreases acne breakouts and keeps skin healthy.
Patotholeic acid (B5) –Decreases oil formation and acne formation.