Necessary vitamins for a healthy and glowing skin

How to take care of your skin with right diet?

Here is a list of Vitamins for Healthy skin, their function in our body and the food source from which it comes.

Vitamin A:
An antioxidant and protects from UV rays.
Source of Vitamin A:
Green leafy vegetables, especially drumstick leaves, patra leaves, spinach, carrots,tomatoes, watermelon, papaya etc.

Mono-Unsaturated Fats:
Protective effect for boosting skin immunity and defence mechanism.
Source of Mono-Unsaturated Fats:
Nuts such as almonds, ground nuts, walnut, legumes (whole pulses), dals, specific oils especially Olive Oil, Ground Nut oil, Rice Bran Oil and Mustard oil.

Omega-3 Fatty acids:
Contains antioxidants and creates a hermonal balance.
Source of Omega-3 Fatty acids:
Flax seeds and Flax oil, Fatty fishes, methi seeds, mustard seeds, pulses, sereals like Bajra, and green leafy vegetables.

Vitamin C:
An antioxidant favours collagen synthesis, makes skin firm and minimizes scars, lines and wrinkles.
Source of Vitamin C:
Amla, guava, capsicum, cabbage, lettuce, citrus food, and green leafy vegetables.

Vitamin E:
An anti-ageing antioxidant.
Source of Vitamin E:
Vegetable oils such as Canola Oil, Flax Seed Oil, Corn Oil, Sun Flower Oil, Soyabean oil, and wheat germ oil; nuts such as almonds, legumes such as soyabeans, seeds such as sunflower seeds, whole grains and fortified sereals such as brown rice, corn meal and oat meal.

Selenium:
A synergistic antioxidant.
Source of Selenium:
Fish, chicken, eggs, Oat meal and whole grain sereals.

Zinc:
Makes the skin firm, prevents wrinkles and maintains collagen and elastin fibres.
Source of Zinc:
Til seads, ground nuts, almonds, walnuts, fish, chease, egg, whole grain sereals.

Note: To get good, healthy and glowing skin, try to avoid junk foods as much as possible and go natural.

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