Get the right vitamins

Skin and skin care should be an essential part of your healthy regimen. It is, the skin, is the largest organ in your body.

Certainly, the first thing most health professionals will tell you in order to keep your skin healthy is to limit your exposure to the sun’s harmful UV rays, and wear sunscreen when exposed to the sun.

But the sun is not all bad. Daily exposure of just 10-15 minutes helps synthesize Vitamin D all over the skin. Indeed, vitamin D is one of the best vitamins for skin, along with vitamins C, E and K, vitamin C, Vitamin E and Vitamin K.

Making sure you get enough vitamins can keep your skin healthy and youthful.

A decrease in the intake of these vitamins can translate into:

  • • dark spots

  • Redness

  • Wrinkles

  • Rough spots

  • Excessive dryness

Essential skin vitamins are available in supplement form, but they are also found in skin care products.

Vitamin D.

Vitamin D, fish, beans and eggs

Vitamin D is often synthesized when your skin absorbs sunlight. Cholesterol is converted to vitamin D when this occurs.

Then the liver and kidneys absorb the vitamin D and transport it throughout the body to help make healthy cells. This includes the skin Where vitamin D plays an important role in skin color. It may even help treat psoriasis. Calcitriol is a man-made version of a type of vitamin D that humans naturally produce. Calcitriol is an effective topical cream in people with psoriasis.

A 2009 study published in the Journal of Drugs and Dermatology found that using calcitriol reduces skin inflammation and irritation in people with psoriasis and produces few negative side effects.

The Linus Pauling Institute at Oregon State University recommends a daily vitamin D intake of 600 international units per day. A woman may need more if she is pregnant or if she is over the age of 70.

You can increase your vitamin D intake by:

Exposure to the sun for 10 minutes a day (consult your doctor first, especially if you have a history of skin cancer)

• Eat fortified foods, such as breakfast cereals, orange juice, and yogurt

• Eat foods that naturally contain vitamin D, such as salmon, tuna and cod

Vitamin C

A cup of oranges and grains of oranges

Vitamin C is found in high levels in the epidermis (the outer layer of the skin) as well as the dermis (the inner layer of the skin). Its anti-cancer (antioxidant) properties and its role in collagen production help keep your skin healthy. This is why Vitamin C is one of the main ingredients found in many anti-aging skin care products.

Taking vitamin C by mouth can enhance the effectiveness of sunscreens applied to your skin to protect against the sun’s harmful rays.

It does this by reducing cell damage and aiding the physical wound healing process. Vitamin C can also help ward off signs of aging due to its vital role in the body’s natural collagen synthesis. It also helps heal damaged skin and, in some cases, reduces the appearance of wrinkles.

Adequate vitamin C intake can also help repair and prevent dry skin.

Given the prevalence of vitamin C in over-the-counter products, in nutritional supplements, and the foods we eat, deficiency of these nutrients is extremely rare. For your information, the recommendation for the person is 1000 mg per day.

If you find that you are not getting enough vitamin C in your diet, skin specialist in islamabad recommends:
Eat more acidic foods, such as oranges

Eat other plant sources of vitamin C, such as strawberries, broccoli, and spinach

Drink orange juice

Take nutritional supplements as recommended by your doctor

• Find anti-aging skin treatments with Vitamin C to treat dryness, redness, wrinkles, and age spots

Vitamin E

A group of nuts rich in Vitamin E.

Like vitamin C, vitamin E is an antioxidant vitamin. Its main function in skin care is to protect against sun damage. Vitamin E absorbs the harmful ultraviolet light from the sun when applied to the skin. And optical imaging indicates the body’s ability to reduce the damage caused by ultraviolet rays.

It also has a helpful role in preventing dark spots and wrinkles. Usually, the body produces vitamin E through sebum, which is an oily substance that is released from the pores of the skin. And in the right balance,

Sebum helps keep the complexion radiant and prevents dryness. And if you have particularly dry skin, vitamin E can help counteract lipid deficiency. Vitamin E also helps treat dermatitis. Although vitamin E is available in many skin care products, the problem is that any effects can be reduced when exposed to the sun.

It is best to get enough vitamin E in your diet. Indeed, most adults need about 15 mg of vitamin E daily.

You can also increase your income by:

Eat more, such as almonds, hazelnuts, and sunflower seeds

Take a separate multivitamin or vitamin E supplement

Use of topical products that contain both vitamin E and vitamin C (this can be more effective in protecting against light than those containing only one of the two)

Vitamin K


Vitamin K is necessary in aiding the blood clotting process in the body, which helps the body to heal cuts, bruises and areas affected by surgery.

It is also believed that the primary functions of vitamin K help with certain skin conditions, such as:

  • Stretch marks

  • Spider veins

  • The surgeon

  • Black spots

  • The stubborn circles under your eyes

Vitamin K can be found in many different topical creams for the skin, and vitamin K also helps treat a variety of skin conditions.

Doctors frequently use creams containing vitamin K on patients who have undergone surgery to help reduce swelling and bruising.

This may help speed up skin healing. However, research on the effects of vitamin E on the skin is more limited than that of vitamins E and C.

According to the University of Florida, vitamin K deficiency is rare in the United States. Adults need between 90 and 120 micrograms daily.

You can increase your intake by eating:

  • Cabbage - turnip

  • Spinach

  • Lettuce

  • Cabbage

  • Green beans

Vitamins are essential for healthy skin

Smooth hands show the smoothness of the skin. Since vitamins are essential for your health and bodily functions, vitamin deficiency can cause harmful effects on the skin. Because vitamins C, C, and E play important roles in protecting your skin from the sun’s rays, a deficiency in any of the vitamins can increase the risk of skin damage, including skin cancer.

According to the Centers for Disease Control and Prevention (US), skin cancer is the most common type of cancer in the United States.

When we talk of physical health, we tend to think of the term DIET. Diet is food which we eat on daily basis. For a healthy diet, it should have all the essential nutrients which our body needs for proper functioning. For example, a healthy diet should contain minerals, proteins, fats, and vitamins.

Vitamins are organic molecules, essential micronutrients required by our body for metabolism, and other necessary activities. Vitamins are required in smaller quantity but a lack of vitamins can cause some major disorders. Other essential nutrients are synthesized by our body, but vitamins couldn’t synthesize in the body. We take vitamins through our diet, so have a nutritious diet to take all vitamins and maintain good health. As we can’t live a happy life without good health.
There are common 13 vitamins essential for our body to work properly and their functions are:

  • Cell function

  • Growth and development

  • Help wounds to heal

  • Improve the immune system.

  • Repair cell damage

  • Hold up bones

  • Convert food into energy
    Deficiency of vitamins can cause some major problems to your body thus affecting your health badly. Following are some symptoms of vitamin deficiencies:

  • Eyesight weakening and poor night vision.

  • Loss of hairs.

  • Red or white spots on the skin.

  • Muscle weakness and bone pain.

  • Anxiety or mood changes.

Now, we have to talk about the sources and functions of some essential vitamins.

Vitamin A

  • It is necessary for general growth including skin, bones, and teeth
  • Good for eyes and skin.
  • Improves immune system.
  • Its sources are carrots, spinach, sweet potatoes, butter, eggs, liver, and fortified milk.

Vitamin B

  • It is needed to produce energy, iron absorption and boosts immune functions.
  • Its sources are eggs, milk, meat, cheese, fish, green vegetables, liver, and kidney.

Vitamin B12

  • It is part of an enzyme and converts food into energy thus act as an energy source for or body.
  • So, it is the most essential nutrient and vitamin for our body.
  • Sources are fish, eggs, milk, yogurt, cheese, milk products, seafood, liver, and meat.

Vitamin E

  • It protects cells from damage by free radicals.

  • It affects gene expression.

  • It regulates the activity of an enzyme (PKC), which helps in smooth muscle growth. Thus, it plays an important role in the growth of muscles.

  • It works as an antioxidant and protects cells and protect from cancer, heart diseases, and other diseases.

  • Sources are seeds, leafy green vegetables, egg yolks, liver, wheat germ, and nuts.

Vitamin D

  • Vitamin D is required for the absorption of calcium which is stored in bones. Thus make our bones strong and healthy.
  • Its sources are liver, fatty fish, egg yolks, orange juices, cereals, oatmeal, fortified milk, and sunshine is the biggest source of vitamin D.

Vitamin K

  • Vitamin K is needed for blood clotting properly thus plays a big role in healing wounds.
  • Its sources are leafy green vegetables, it is also produced in our intestine by bacteria.

Vitamin C

  • It is needed for the growth and repairing of tissues in all body parts.
  • It forms skin, ligaments, tendons, and blood vessels. It repairs and maintains bones, cartilage, and teeth.
  • It also helps in the healing of wounds.
  • Its sources are citric fruits like lemon and orange, peppers, apples, strawberries, blueberries, potatoes, broccoli, watermelon, grapefruit, and pineapple.


Vitamins and minerals are essential nutrients because they both work together and perform hundreds of important functions in our body like improving the immune system, heal wounds, improve eyesight and bone health, grow hairs, teeth and nails, repair cellular damages, form skins, and many other important functions. So for good health, proper functioning of all body organs, metabolism we need the right vitamins in the right amount. They also provide us energy by converting food into energy.

If you are not taking enough vitamins through your diet, you can take supplements of specific vitamins. They are available in the market, and you can buy them easily. Take according to doctor prescription, because the excessive or abnormal amount of vitamins may harm you in several ways. Supplements are very common and easy to use. Each specific nutrient may be a vitamin, the mineral is available in the market and they have no side effect if you are taking it in the right amount.

Not only vitamins, but your diet should also have all other nutrients our body needs. Also, we should have a healthy lifestyle to maintain good health. With vitamins, we need some other habits for getting good health. If we are taking the right amount of vitamins but have not a healthy lifestyle, it will not give you more benefit to you.

Following are some tips to maintain good health while taking the right vitamins in the right amount:

  • Don’t take drugs or alcohol.
  • Avoid overdose of anything.
  • Take a healthy diet. (A proper diet has all nutrients including minerals, and vitamins in a specific amount)
  • Have adequate sleep.
  • Avoid smoking.
  • Do exercise regularly.
  • Keep yourself clean including teeth, nails, and hairs. Take bath regularly.
  • Take less amount of sugar and spices in your diet.
  • Avoid fizzy drinks and take smoothies and fruit juices and shakes.
  • Eat less junk food and more vegetables and fruits.
  • Don’t take the stress and keep your mental health better.


Vitamins are essential nutrients, required by our body in a small amount but perform hundreds of functions. Take the right amount of vitamins by healthy diet on daily basis. Your body will continue working properly and prevent you from diseases. Some important vitamins, their sources, and functions are listed above. Have a healthy lifestyle to live and enjoy your life.