7 Essential Vitamins for Radiant and Glowing Skin

Essential Vitamins Skin

Everyone desires to have smooth, soft, and problem-free skin. Your skin, the body’s largest organ, has to deal with several issues, from fighting acne breakouts and wrinkles to preventing dry skin. You might try a lot of things, like getting a facial massage, applying moisturizer, or dabbing sunscreen religiously to maintain skin health. But, to achieve healthy and glowing skin, it is essential to nourish it from within. A balanced diet would provide a broad spectrum of essential vitamins and nutrients vital to maintaining skin health. Ensuring your diet consists of foods containing specific vitamins can dramatically change your skin’s appearance.

Role of Vitamins in Optimizing Skin Health

Your skin is a reflection of what you consume. Vitamins have a vital role in promoting the cell renewal process, repairing the damage caused to DNA, better nutrient absorption, boosting immunity levels, and so on. So, when your body lacks specific essential vitamins and nutrients, it might affect your skin health by inducing dehydration, ageing signs, acne, and infections. Including vitamin-rich foods in your diet will help your skin stay protected from the effects of radical damage. Read on to learn how specific vitamins can enhance your skin health. Fulfilling your vitamin intake through diet will help you flaunt radiant skin with an enviable shine.

List of 7 Vitamins to Flaunt Radiant and Glowing Skin

Essential Vitamins Glowing Skin
Keeping your skin nourished by eating foods rich in nutrients and vitamins is the right way to keep skin infections and pigmentation at bay. The vitamins listed below are efficient in improving skin regeneration and repairing damage at the cellular level.

1. Vitamin A

Vitamin A is rich in antioxidant properties, making it a practical choice to eliminate skin infections. Retinol is a form of this vitamin that helps lower the signs of ageing. You can find several anti-acne medicines for skin formulated with retinoids as a critical ingredient. Retinol is loaded with anti-inflammatory abilities, which aid in lowering acne-related symptoms[1].

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    A study has revealed that people with vitamin A (retinol) deficiency face atopic dermatitis and severe acne breakouts[2]. Regular intake of foods with vitamin A will help minimize wrinkles, fine lines, and the effects of free radicals. It improves collagen production to promote the elasticity of your skin[3].

    Foods Rich in Vitamin A

    Food Benefit for Skin
    Eggs Youthful glow
    Green leafy vegetables Antioxidant rich
    Yellow and orange vegetables Boosts complexion
    Cod liver oil Prevents wrinkles
    Skimmed milk (fortified) Maintains skin
    Sweet potatoes Restores elasticity
    Seafood Luminosity boost

    2. Vitamin C

    Vitamin C is mainly found in your dermis, inner skin layer, and epidermis or outer skin layer. This vitamin aids in collagen production and promotes skin health. Based on the study results published in Nutrients, vitamin C helps your skin by lowering the appearance of wrinkles and other signs of ageing[4].
    This vitamin enhances skin elasticity by encouraging collagen production and shields the skin against the effects caused by photodamage[5]. It inhibits an enzyme called tyrosinase for lightening pigmentation, promoting melanin production, and removing the tanning effect.

    Foods Rich in Vitamin C

    Food Benefit for Skin
    Citrus fruits Brightens and revitalizes
    Red pepper Boosts collagen production
    Papaya Enhances skin clarity
    Strawberries Protects against damage
    Sprouts Supports skin radiance
    Broccoli Defends against UV radiation
    Brussel Sprouts Improves skin texture
    Guava Strengthens skin tissues

    3. Vitamin D

    Vitamin D can be naturally produced in your body when your skin comes in contact with direct sunlight. With sunlight, the cholesterol in your body gets converted into vitamin D. Your kidneys and liver use this vitamin to create new skin cells. It is very beneficial for your skin, and topical application of creams fortified with calcitriol, a form of vitamin D, helps in preventing issues like psoriasis[6].

    Foods Rich in Vitamin D

    Food Benefit for Skin
    Yoghurt Supports skin cell growth
    Fish like Salmon, Cod, and Tuna Restores skin radiance
    Butter Minor source, nourishes skin
    Cheese Strengthens skin structure
    Milk Typically fortified, enhances glow*

    4. Vitamin E

    Vitamin E, the skin-friendly vitamin, has gained significance in the skincare world in recent years thanks to its ability to maintain skin health. This vitamin lowers the sun damage effects on the skin by absorbing the UV rays when applied on the skin.

    It is known for its skin conditioning and hydrating properties. The sebum produced by the sebaceous glands contains Vitamin E naturally. This vitamin has soothing properties, making it essential to prevent skin inflammation, irritation, and burning sensation [7].

    Foods Rich in Vitamin E

    Food Benefit for Skin
    Almonds Protects against skin damage
    Avocado Enhances skin hydration
    Spinach Defends against free radicals
    Pine nuts Boosts skin’s natural glow
    Papaya Improves skin texture
    Kale Strengthens skin tissues
    Olives Maintains skin elasticity
    Hazelnuts Supports healthy skin complexion
    Broccoli Anti-aging skin benefits

    5. Vitamin K

    Vitamin K has a pivotal role in healing bruises and wounds, as it aids in blood clotting by promoting your body’s healing process[8]. It is effective in fading off the under-eye circles, dark spots, spider veins, and stretch marks[9].

    According to the University of Florida, the deficiency of vitamin K is a rare occurrence, as it is easily found in several foods[10]. A study showed that vitamin K helped cut down skin discoloration and pigmentation. It is also effective in preventing the occurrence of dark circles and wrinkles[11].

    Foods Rich in Vitamin K

    Food Benefit for Skin
    Leafy vegetables like Swiss Chard, parsley, lettuce, spinach, kale, and Romaine Boosts skin radiance
    Vegetables like cauliflower, cabbage, turnips, broccoli, etc. Reduces skin inflammation
    Fish Supports skin healing
    Eggs Maintains skin elasticity
    Sprouts Enhances skin health

    6. Vitamin B3 (Niacinamide)

    Vitamin B3, also called nicotinamide or niacinamide, protects your skin against the harsh effects of the sun. It might also prevent non-melanoma skin cancer among high-risk patients[12]. This vitamin lowers hyperpigmentation due to too much sun exposure by hindering melanosomes transfer between keratinocytes and melanocytes[13]. It lowers the ageing pace of your skin by enhancing skin elasticity[14].

    This vitamin works by eliminating dark spots and wrinkles caused by exposure to UV rays. It is proven to lower the symptoms related to non-inflammatory acne[15]. It also helps your skin by hydrating it to maintain itsness and suppleness.

    Foods Rich in Vitamin B3(Niacin)

    Food Benefit for Skin
    Kidney beans Supports skin hydration
    Sunflower seeds Improves skin barrier
    Avocado Enhances skin smoothness
    Tuna Boosts skin radiance
    Chicken breast Strengthens skin structure
    Peanuts Restores skin vitality
    Turkey Revitalizes skin texture
    Liver Rich in anti-aging compounds

    7. Vitamin B5 (Pantothenic Acid)

    Vitamin B5 or Pantothenic Acid is very beneficial for your skin. It possesses excellent moisture retention properties, which help in enhancing the moisture level and barrier ability of your skin[16]. So, signs of ageing like wrinkles and fine lines are prevented. It is also called an anti-stress vitamin, as it supports the healing process and rejuvenates skin cells.

    Foods Rich in Vitamin B5 (Pantothenic Acid)

    Food Benefit for Skin
    Whole grains Supports skin hydration
    Broccoli Enhances skin barrier function
    Liver Boosts skin renewal process
    Chicken Strengthens skin resilience
    Mushrooms Revitalizes skin texture
    Egg yolk Improves skin elasticity
    Sweet potato Maintains skin radiance
    Fish Supports healthy skin glow

    Significance of a Balanced Diet for Overall Skin Health

    Nurturing your body and skin from within is essential to achieve a radiant glow. To have great skin, follow a healthy lifestyle and maintain a balanced diet incorporating all the above vitamins, like vitamins A, C, E, K, D, B5, and B3. These vital nutrients are prominent in any skincare regime, as they can revive dull skin and keep blemishes, pigmentation, and acne away. So, rather than stocking up on expensive cosmetics, switch to healthy alternatives like homemade food with fresh vegetables, fruits, seeds, and nuts.

    If you need expert advice for glowing skin, contact the skin experts at Kolors Healthcare today to fulfill your skin objectives quickly and effectively. Say hello to glowing skin under specialist guidance at Kolors!


    1. A M Kligman, O H Mills Jr, J J Leyden, P R Gross, H B Allen, R I Rudolph – https://pubmed.ncbi.nlm.nih.gov/6453848/
    2. O Rollman, A Vahlquist – https://pubmed.ncbi.nlm.nih.gov/2933053/
    3. Department of Dermatology, University of Michigan Medical School, Ann Arbor, MI 48109, USA – https://pubmed.ncbi.nlm.nih.gov/17515510/
    4. Department of Pathology, University of Otago, Christchurch, P.O. Box 4345, Christchurch 8140, New Zealand – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
    5. Philippe Humbert, Loriane Louvrier, Philippe Saas and Celine Viennet(Authors) – https://www.intechopen.com/chapters/64032
    6. Henry Ford Hospital, Detroit, MI, USA – https://pubmed.ncbi.nlm.nih.gov/19702033/
    7. Department of Dermatology, STD and Leprosy, Government Medical College and Associated SMHS Hospital, Srinagar, Jammu and Kashmir, India – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/
    8. Department of Dermatology, School of Medicine, Ahvaz Jundishapur University of Medical Sciences, Ahvaz, Iran – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6533928/
    9. Department of Pharmaceutics, School of Pharmacy and Pharmaceutical Sciences, Isfahan University of Medical Sciences, Isfahan, Iran – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4300604/
    10. Food and Nutrition Board. 2001. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press – https://edis.ifas.ufl.edu/publication/FY209
    11. T Mitsuishi, T Shimoda, Y Mitsui, Y Kuriyama, S Kawana – https://onlinelibrary.wiley.com/doi/10.1111/j.1473-2130.2004.00070.x
    12. Department of Dermatology and Bosch Institute (A.C.C., R.A.D., G.M.H., D.L.D.) – https://www.nejm.org/doi/pdf/10.1056/NEJMoa1506197
    13. Research & Development Department, Procter & Gamble Far East, Inc., Kobe Technical Center 7F, Naka 1-17, Koyo-cho, Higashinada-ku, Japan – https://pubmed.ncbi.nlm.nih.gov/12100180/
    14. The Procter & Gamble Company, Miami Valley Laboratories, Cincinnati, Ohio 45252, USA – https://pubmed.ncbi.nlm.nih.gov/16029679/
    15. Hautklinik am Klinikum der Stadt Karlsruhe, Karlsruhe, Germany. – https://pubmed.ncbi.nlm.nih.gov/17147561/
    16. Technical University of Munich, Allershausen, Germany. – https://pubmed.ncbi.nlm.nih.gov/12113650/



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