Nutrition to Improve Complexion 

You are what you eat, yes if you eat healthy food it will show on your skin. Below listed are the vital nutrients required for a glowing skin complexion and in which form you can incorporate them in your daily diet.  

• Vitamin A – this fat soluble vitamin helps maintain healthy epithelial tissues of the skin. Good sources include milk, egg yolk and oysters. Beta carotene is the active form of vitamin A accumulates in the skin and provides protection against sun damage. Good source of this carotenoid includes carrots, papaya, mango, spinach, sweet potato, broccoli, watermelon and tomatoes.
• B-complex vitamins – good sources include meat, poultry, whole grains, banana, fish, eggs, brewers yeast and peanut butter.
• Vitamin C – it helps to maintain collagen which acts as a supporting structure for the skin. Good sources include citrus fruits and vegetables like orange, lime, lemon, guava, amla, strawberries and green and red peppers.
• Vitamin E – this antioxidant helps to slow down the ageing process, good sources include almonds, leafy vegetables, salmon, lean meat, legumes and safflower oil.
• Selenium and zinc – oyster is a very good source of both zinc and selenium, other sources include seafood, soybeans, mushrooms, wheat germ and whole grains.
• Besides having a healthy meal it is very important to drink lots of water in a day to keep the skin well hydrated and maintain its elasticity.