For your skin to look and feel its best, it is important that you nourish it from inside out. Your skincare products take care of your skin from the outside, but what about the inside?

This is where your vitamins come into play. The best way to achieve glowing, healthy skin is to eat a nutrition rich diet. The different vitamins in your food help nourish your skin and make it look radiant. Here’s a guide to the essential vitamins you need for beautiful skin and how to get them into your diet...

Vitamin C for healthy and glowing skin

WhatVitamin C

What it does – Amps up your antioxidant levels

How to get it - Broccoli, kale, oranges, lemons, parsley, cauliflower, peas, carrots, kiwi fruit and papaya

Vitamin C is a powerful antioxidant that is important to achieve clear and glowing skin. Foods that are rich in antioxidants provide extra UV protection by increasing the effectiveness of sunscreen and prevent skin damage. Additionally, it helps reduce skin sagging, fine lines, wrinkles and other signs of skin-ageing.

Vitamin A for healthy and glowing skin

What - Vitamin A

What it doesPrevents ageing and acne

How to get it - Sweet potatoes, spinach, turnip, mustard, leeks, grapefruit, asparagus, egg yolk and carrots

Retinoid, a major ingredient in a lot of skincare products, is a derivative of vitamin A. This vitamin has a lot of skin benefits, especially anti-ageing. It helps ease acne, reduce wrinkles, fine lines and the damage caused by free radicals. Vitamin A boosts collagen production for improved skin elasticity and overall appearance. 

Vitamin E for healthy and glowing skin

WhatVitamin E

What it doesPrevents skin dryness

How to get it – Almonds, Spinach, Kale, Hazelnuts, Avocado, Olives, Broccoli and Pine nuts

If you suffer from perineal dry skin, then vitamin E should form an important part of your diet as well as skincare routine. Vitamin E prevents trans-epidermal water loss under the skin, which helps reduce the skin roughness and makes it look firm and glowing. If you have scars or stretch marks, Vitamin E’s moisturising properties hydrate your skin and eliminate stretch marks more effectively.

Vitamin B3 for healthy and glowing skin

What - Vitamin B3

What it does – Treats sun damage and pigmentation

How to get it – Mushrooms, tuna, turkey, sunflower seeds, liver, green peas, peanuts, chicken breast, kidney beans

Vitamin B3, also known as niacinamide is an ingredient that is commonly used in a lot of skincare products. This vitamin helps deal with pigmentation, fine lines and dark spots. It protects your skin from further sun damage and reduces hyperpigmentation. Vitamin E also improves skin texture and elasticity.

Vitamin K for healthy and glowing skin

What – Vitamin K

What it does – Reduces stubborn dark spots and scars

How to get it – Cabbage, kale, collard, cereals, parsley and cauliflower

When it comes to skin issues, vitamin K is extremely effective to reduce spider veins, bruises, acne scars and stretch marks. Getting enough vitamin K is helpful in improving skin’s elasticity and prevent fine lines and wrinkles.