There is more to possessing a beautiful skin than merely applying creams and various skin care products. Diet plays an important role in providing the essential vitamins for the body, and also the skin. Daily intake of vitamins is essential for the rejuvenation of the skin and to fight against the free radicals that cause cell damages. Insufficient supply of vitamins to the body will result in the damage of body tissues. These can be compensated by the intake of various fruits and vegetables that are rich in vitamins required for a healthy skin. The benefits of obtaining a healthy skin by the consumption of a healthy vitamin rich diet is that the results are long lasting and the adverse effects are nil. Many of the fruits and vegetables available in the market are rich in vitamins that can act as anti-oxidants and protect the skin from environmental damages. Regular consumption will help prevent the early appearance of wrinkles and also limit the appearance of wrinkles to a greater extend. The functions of each vitamin vary. While vitamin A prevents the production of sebum that causes acne, vitamin B prevents premature aging.
Read further to learn about 11 sources of skin-friendly vitamins required for a healthy skin.
Apples
Packed with the most essential vitamins, apples also comprise of the vital elements necessary to keep your skin glowing and look healthy. The presence of vitamin E in apples helps in protecting your skin from toxins and free radicals. Apples also have the necessary elements that can slow the aging process of cells. Apparently, apples have the required vitamins that can provide you a healthy hair and skin, and also repair the damaged skin tissues. The presence of vitamin A in apples is found to improve the skin complexion and hair texture. Consumption of apple everyday will benefit the overall health of your skin. A raw and unpeeled apple contains vitamin A and C, along with most of the B vitamins, including folate, and also vitamin E.
Bananas
Bananas are a rich source of various vitamins. Their use is not just limited to the fruit. Vitamins are found to be present in banana peels as well. The peels and the banana fruit contain a lot of vitamin C which benefits the skin by increasing the blood circulation in the skin and boost the production of collagen. Rubbing the banana peel on the fine lines and wrinkles on your face will help prevent new lines from appearing and also to diminish the appearance of the existing ones. An average sized banana comprise of 10mg of vitamin C. Bananas are also found to be very effective in treating blemishes and daily consumption of bananas are also recommended by skin experts to keep the skin firm and young.
Carrots
Carrots are a rich source of vitamin A and vitamin K. The vitamin A found in carrots are called provitamin A carotenes, some of which have antioxidant properties that can benefit the skin by protecting it from free radicals that damage the skin and cause cancer. One cup serving of carrots comprise of 34,317 International Units of vitamin A, which is 10 times more than what is required for adult men and 14 times more than what is required for adult females. Carrots also have vitamin E which slows the aging process of the skin cells. Carrots are also found to benefit the growth of hair and improve eye sight. Carrots also contain vitamin K which is highly essential in curing blood clots.
Citrus fruits
Citrus fruits including oranges, grapefruits, pineapples and lemon are found to provide many skin benefits. The rich presence of vitamin C in citrus fruits helps eradicate the damages to the skin caused by free radicals and also increase in healing of wounds. Therefore, it is found to be a good source to fight aging. Oranges are the most preferred ones as they contain vitamins essential to fight premature aging. They are also great in toning the skin. Grapefruits also contains vitamins that have the properties of antioxidants which help to tone the skin. Due to the presence of essential vitamins, citrus fruits are widely used in spas for skin facials and other rejuvenation techniques.
Leafy greens
The prolonged use of leafy greens has proven to improve the skin complexion. They contain a lot of vitamin A, C, E and vitamin K, apart from the presence of many B vitamins. The presence of phytonutrients like beta carotene helps the cells of the skin from damages and vitamin A limits the production of sebum that causes pimples. Vitamin A also helps in protecting the skin tissues and also flushing out the unwanted toxins. The vitamins power packed leafy greens like mustard greens, kale, spinach and lettuce improve the blood circulation thereby nourishing your skin cells and clearing away the waste products. Leafy greens also contain vitamin E that helps the skin from the adverse effects caused by free radicals.
Nuts
These days, nuts are widely used in the production of skin care products. The vitamins present in nuts are great for healing, nourishing, rejuvenating and softening the skin. Nuts can be consumed in their original form or can be used as carrier oils for aromatherapy. Brazilian nuts have vitamins A and E that help reduce wrinkles and smoothen the skin by increasing the production of collagen. Regular consumption of almonds is found to give your skin a smooth texture and a healthy glow due to the excellent nutritional benefits of vitamin E. Vitamin E also helps in cleaning the harmful toxins from the blood and also removing the free radicals from the skin. B vitamins in almonds provide a healthy skin and hair.
Oats
Oats are good sources of B vitamins. Hence, the grain is widely used in soothing skin conditions and is also used in bath soak. Oats also contain vitamin E which acts as an anti-oxidant that protects the body from the free radicals and from the damages caused to the skin cells thereby slowing the process of aging. Certain types of oatmeal are enriched with vitamin A.
Papaya
Papaya is said to be the best fruit for skin care. The consumption of papaya and even its application on the skin are found to have so many benefits on the skin. The fruit is a good source of vitamin A and therefore possesses all the skin-friendly properties of vitamin A along with acting as antioxidants. Papaya masks are widely used as anti-aging and skin-firming solutions. It tones the skin, reduces the dark spots and blemishes, and provides a glow to your face. The vitamins A, E and C present in papaya help the skin in retaining moisture and prevent the early appearance of wrinkles. Being a very good source of vitamin C, papaya improves the skin elasticity and increases the production of collagen that is required in firming the skin.
Peppers
Peppers are good sources of vitamin C that contributes to a healthy skin. Red peppers are the most beneficial ones. The vitamin C present in red peppers acts as anti-oxidants, thereby providing a lot many skin benefits. Peppers also contain beta carotene, which is converted to vitamin A inside the body and thereby protects and repairs the body tissues.
Tubers
Tubers like potatoes are good sources of vitamin C and sweet potatoes are good sources of vitamin A. Vitamin A reduces dark spots, prevents wrinkles and fine lines and also help in getting rid of the various age related skin problems. Potatoes contain the same vitamin C contents as that of apple and therefore they are called underground apples. Potatoes are also rich in vitamin B 6 and folate that provide a healthy skin. The vitamin C present in potatoes helps prevent cellular damages by acting as an anti-oxidant. It also increases the production of collagen. Sweet potatoes are also good sources of vitamin C that deters cell damages.
Vegetables
Eating the right vegetabl
es will help maintain a healthy, glowing skin. A lot of vegetables are packed with vitamins that are essential for the regular skin care. Moreover, the vitamins C and E in vegetables prevent the damages caused to the DNA by the exposure of the skin to the sun’s ultraviolet rays. Tomatoes, which are considered both a fruit and vegetable, contain vitamin C and beta carotene that is a form of vitamin A, required in moisturizing the skin and healing the various skin tissues. Eggplants have various B vitamins that can repair the damaged skin cells and also aid in the regeneration of cells. Broccoli, cabbage and cauliflower are other vegetables rich in vitamin C thereby benefiting the skin.
Regular consumption of vegetables is highly essential for the body. As most of the vegetables contain a lot of skin-friendly vitamins, you can choose the ones that suit your tastes and thereby give your skin, a healthy and perfect glow.