in , ,

The 9 Best Supplements and Vitamins for Glowing Skin In 2021

It is quite possible that you are spending heavily on skincare products without obvious results. Expensive skincare products may be effective on the skin but if the assertion that “You are what you eat” is true, then what you consume plays a role in the outlook of your skin. if you want glowing skin, you shouldn’t restrict your routine to buying products alone but eating the right diet is one of the most trusted secrets that leaves the skin, tender, and smoother.

Maybe you have tried some diets without any results to show for it. We have quizzed a qualified dietician who helped us uncover foods and diets that are packed with anti-aging properties, and leave the skin glowing.

Here we go.

Vitamin C

Vitamin C is not just useful as an immune booster, it is also very good for the skin. All fruits and vegetables are packed with vitamin C.  This vitamin is also responsible for the generation of collagen, an antioxidant that prevents the skin from damage of the sun.

The body needs at least 100 mg of vitamin c per day and among the richest sources of this vitamin are bells pepper and oranges.

Vitamin E

This is also fully packed with some anti-aging properties. It contains antioxidants that protect the skin from free radicals of UV rays. UV Rays can cause wrinkling, cancer, and sagging of the skin. When combined with vitamin c, the cell walls under the skin can be strengthened.

Vitamin E is predominantly found in oatmeal, and other wheat germs, and then nuts and seeds.


Protein is one of the essential nutrients that benefit the skin greatly. They are converted to amino acids which are in turn made into collagen and keratin that is the building block of the skin. According to a study, it is amino acids that function to shed old skin from the body.

Talking about antioxidants, amino acids from proteins are also antioxidants that block the activities of free and ravaging radicals in the body.


You can get beta-carotene from spinach, carrots, kale, pumpkins, and so on. Beta-carotene is very essential for the health of the skin – basically, it converts vitamin A which rebuilds the cells in the body


Zinc is responsible for the speedy recovery of the skin from injuries. It is predominantly found in the outer layer of the skin.

Also, Zinc is found to protect the skin from UV rays damage and it can also act as an antioxidant.

The dearth of zinc in the body leaves a skin condition that looks like eczema.


You can find omega-3 in walnuts, flax seeds, fatty fish, and edamame.

There are healthy fats, and there are also unhealthy fats – omega-3 are classed as healthy fats that keep the skin lubricated and also regulate the temperature of the skin. This diet can also protect the skin from damages caused by the sun.

To make the most of omega-3, you need to eat between 3-5 ounces of fish at least three times a week. You can opt for a fish oil supplement as well.


Antioxidants protect the skin from damages that can be caused by free radicals. Meanwhile, Selenium is a mineral that boosts the function of antioxidants in protecting the skin from UV rays. Skin cancer has been attributed to the deficiency of Selenium.


This also has antioxidant properties, which protect the skin from potential UV damage. This is also said to have some anti-cancer properties.

Green tea is one of the richest sources of polyphenols.


I’m sure you are already wondering why water is added to a list of vitamins and supplements that benefits the skin. Water may not be a vitamin¬† but it is very important for the health of the skin. Water leaves the cells hydrated, including those that benefit the skin, leaving it moisturized, firmer, and fuller.

Sources of water include cucumber, watermelon, pineapples, tomatoes and etc.

You are required to take at least 5kg of water per day.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.