Do you include foods that will help you skin become more glowing and vibrant? Eating nutritious food will keep the skin soft and beautiful like the way you desire. A healthy diet not only keeps you in good shape but shows the health on the skin too. There are certain foods that metabolize the nutrition in the body to keep the skin healthy and glowing.

Eat Vitamin C-rich food: Vitamin C in papaya, orange, guava, kiwi and strawberries help to produce collagen that strengthens the capillaries that nourish the skin. Sweet potatoes, red Peppers and broccoli along with blue berries are healthy options for the skin. It keeps the skin smooth and helps it age slower.

Vitamin A: Vitamin A is important for repair and maintenance of skin tissues. Small fall in the level of vitamin a will show symptoms on your skin. Its shortage can make the skin look dark and rough and also cause acne. It contains beta-carotene which improves skin life and texture. It is an antioxidant which helps keep free radicals away and keep skin cells healthy. Milk, egg yolks, sweet potatoes, carrots, mangoes, spinach etc. are Vitamin A-rich veggies.

Vitamin B complex: Biotin and niacin are important in keeping the skin healthy and glowing. Bananas, oatmeal, rice and eggs are good sources of biotin which forms the basis of the skin. Without it the skin would give an itchy, scaly feeling. Niacin keeps the skin moisturized and has anti-inflammatory properties. Some food options for it are dairy products, poultry, fish, lean meat, nuts, and eggs.

Fatty acids: Omega 3 and omega 6 fatty acids acts as anti-inflammatory and fights free radicals in the body to keep the skin wrinkle free and full of nutrition foe healthy growth. The omega fatty acids protect collagen and walnuts, fishes are good sources for it.

Meet daily zinc and iron requirement: Iron helps the red blood cells carry oxygen to the skin for more glow and zinc which helps in production of cells which keep the dullness in skin away and make the complexion bright. Oysters, pumpkin seeds, meats and fortifies cereals are options for the consumption of these nutrition.

Beta-Carotene Power: Eat carrots, tomatoes papaya, sweet potatoes and spinach to name a few for the daily requirement of beta carotene which will give a fresh complexion to the skin.

Fiber: Whole grains, cereals, fruits and vegetables are rich source of dietary fiber. It is important for better absorption of nutrients in the body and flush out toxins to keep body free of it.

Sun Protection: The ultra violet rays from the sun can have bad effect on the skin and could lead to rashes, infections and cancer. To protect skin from ultra violet rays, seeds and nuts are healthy options as they contain vitamin E, which is an antioxidant which fights and protects from it. It helps guard the skin and keeps the skin soft and supple.

Stay Hydrated: When the body is dehydrated it shows on the skin as the skin becomes dry to slow the further loss of water. So keep yourself well hydrated and drinks lots of water and drink green tea to bring a fresh glow to your skin as it fights free radicals helping the body detoxify.