In today’s beauty-conscious world, glowing skin often goes along with a multitude of high-end creams, serums, and elaborate skincare routines. Health experts are increasingly going against this idea, with the consensus being that what you put on your skin might give only temporary results if you forget to take care of the inside.
Topical creams and ointments may act on your skin superficially, but the real key to healthy, glowing skin is in your diet and nutrition. Vitamins such as A, C, D, and E, along with essential fatty acids and antioxidants, help in keeping the skin healthy and youthful. As experts imply, coming to terms with these deficiencies and curing them via a healthy diet could be much more effective than using other skincare treatments.
Recognising the growing concern, doctors, aesthetic specialists, and nutritionists have shared their insights about how deficiencies manifest on the skin and why addressing them through proper diet is the key to achieving glowing and radiant skin.
How Nutrient Deficiencies Affect Skin Health
Dr Viral Desai, certified super specialist, cosmetic plastic and hair transplant surgeon, and medical director, states, “Our skin is a mirror to our overall health, and nutrition helps us have young and healthy-looking skin.”
He further explains the impact of nutrient deficiencies on skin health:
- Dryness and Dullness: Lack of EFAs, vitamin E, and other essential nutrients can lead to dry, dull skin.
- Fine Lines and Wrinkles: Insufficient vitamin C, vitamin E and CoQ10 can contribute to premature ageing.
- Skin Discolouration: Vitamin D deficiency may lead to skin discolouration and hyperpigmentation.
According to Dr Mahnaz Jahan Begum, who is an esteemed aesthetic expert, entrepreneur, and founder of Keradis, a board-certified super specialist, cosmetic plastic and hair transplant surgeon, vitamin deficiencies can affect skin health with dullness, dryness, and other complications.”
She advises that vitamin D deficiency could result in dry skin, acne, and psoriasis, and vitamin C and E deficiency could result in impaired wound healing and a higher risk of skin damage.
Amreen Qureshi, a dietician and nutritionist, also explains, “Many people try to treat under-eye dark circles with creams, but in most cases, they are not just cosmetic – they reflect deeper issues like nutrient deficiencies, poor sleep, dehydration, or stress. Correcting your diet and lifestyle often brings more noticeable, long-term results than any serum.”
The Role Of Key Vitamins In Skin Maintenance
“Vitamins C, E, A, and D are important in guarding the skin against oxidative stress, inducing collagen production, and supporting overall skin health,” observes Dr Desai. He outlines the advantages:
- Vitamin C enhances collagen synthesis and guards against environmental stress.
- Vitamin E quenches free radicals and reinforces the skin barrier.
- Vitamin A is essential for cell turnover and tone maintenance.
- Vitamin D manages skin cell growth and immune responses.
In addition, coenzyme Q10, polyphenols, carotenoids, and essential fatty acids such as omega-3 and omega-6 also play roles in maintaining skin health by lowering oxidative stress and inflammation.
Identifying Deficiency Through Skin Appearance
Dr. Mahnaz Begum highlights the visible signs of deficiency; they include:
- Dull, dry skin can be a telltale sign of vitamin C, E, or D deficiency.
- Pimples can be associated with A, D, or B deficiencies.
- Discolouration of the skin can be due to low levels of B12 or folate.
- Poor wound healing may indicate a deficiency of vitamins C or K.
Nourish From Within: Diet Tips For Radiant Skin
Amreen Qureshi, a dietician and nutritionist, points out, “When you eat a balanced diet rich in fruits, vegetables, whole grains, nuts, and seeds, you nourish your body from the inside. Vitamins like A, C, E, and B-complex reach your cells through the bloodstream and support everything – from glowing skin to strong immunity and good energy levels. For example, vitamin C from amla or oranges helps collagen production, while vitamin A from carrots or spinach supports skin repair.”
Dr Viral Desai also recommends the intake of fruits, vegetables, whole grains, and essential fatty acids to boost skin health. He suggests some essential tips for a glowing complexion that include:
- A balanced diet rich in fruits, vegetables, whole grains, and essential fatty acids can help support skin health and reduce signs of ageing.
- Antioxidant supplements, such as vitamins C and E, may be beneficial in protecting the skin from oxidative stress, but high doses can have adverse effects.
- Caloric restriction, without malnutrition, may delay skin ageing and promote overall health.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]
Check out below Health Tools-
Calculate Your Body Mass Index ( BMI )
Calculate The Age Through Age Calculator