Our pores and skin requires quite a few nutrients for it to remain wholesome, clear and glowing. This signifies that you must guarantee that you’re consuming the precise meals in a reasonable amount. Among the nutritional vitamins, you might have already heard about the advantages of vitamin B for the pores and skin and hair (learn extra here). There’s one other one that you just must also take note of: vitamin Okay. This is a fat-soluble vitamin, with two varieties: K1 and K2. Vitamin Okay is critical for a wholesome coronary heart and bones. But it additionally contributes to pores and skin well being. Find out extra beneath.
Also Read: 5 Incredible Benefits Of Lauki (Bottle Gourd) For Skin

Why Is Vitamin Okay Important For Skin Health?

• Vitamin Okay might help wounds and bruises heal sooner.
• Since it really works as an antioxidant too, it could shield your pores and skin from long-term harm.
• This vitamin is alleged to cut back swelling, irritation and reddening of the pores and skin.
• It might also assist forestall dry pores and skin and dark circles.
• Vitamin Okay might also assist decelerate the seen features of pores and skin ageing,

Also Read: 5 Foods High In Zinc That Are Good For Your Skin Too

Here Are 6 Foods High In Vitamin Okay That Are Good For Your Skin:

1. Broccoli

_{Broccoli can work wonders to your pores and skin. Photo Credit: Pexels}

Vitamin K1 or phylloquinone is usually present in inexperienced leafy greens. Broccoli is particularly good for pores and skin well being, because it additionally incorporates a variety of different important vitamins. For occasion, consuming broccoli is an efficient approach to sustain your consumption of vitamins A and C in addition to zinc. Broccoli has anti-ageing properties, as its lutein content material might help forestall oxidative harm. It additionally incorporates sulforaphane, which protects your pores and skin from solar harm.

2. Spinach (Palak)

_{Cooked spinach has an unbelievable quantity of vitamin Okay. Photo Credit: Pexels}

Consuming this leafy inexperienced veggie comes with a bunch of advantages, together with improved pores and skin well being. Half a cup of cooked spinach is alleged to supply round 440 mcg of vitamin K! This vegetable additionally incorporates nutritional vitamins A, B and C in addition to folate. It is wealthy in antioxidants too. All of those are important to get clear, glowing and wholesome pores and skin within the brief time period and long run. Eating spinach can preserve your pores and skin hydrated, and promote the manufacturing of collagen whereas additionally defending it from free radical and UV harm.
Also Read: 5 Amazing Benefits Of Coconut Water For Your Skin And Hair

Apart from these two, veggies akin to kale, mustard greens, turnip greens, Brussels sprouts, lettuce, cauliflower, and so forth are additionally wonderful sources of vitamin K1. Thus, including extra leafy greens to your weight loss program is among the single finest steps you may take to enhance your vitamin Okay consumption. In comparability, most different meals present solely a fractional quantity of this vitamin. However, you can not eat inexperienced veggies solely! Healthy pores and skin requires a balanced weight loss program. So, allow us to focus on different choices too:

3. Pomegranate

_{Pomegranates are stuffed with well being advantages. Photo Credit: Pexels}

Among the fruits, pomegranate has a comparatively greater content material of vitamin Okay. Pomegranate is wealthy in vitamin C, which performs a key position within the manufacturing of collagen. The antioxidants on this fruit might help scale back irritation and guarantee total safety of your pores and skin. It might also allow you to keep away from untimely ageing. Additionally, the seeds and juice of pomegranate are sometimes utilized externally as a part of skincare routines.

4. Kiwi

Kiwis are a good supply of vitamin Okay. It additionally incorporates nutritional vitamins C and E, lutein, zeaxanthin and polyphenols – all of which contribute to pores and skin well being. Eating this fruit might help facilitate the manufacturing of collagen whereas conserving your pores and skin free from darkish spots and solar harm. Kiwi additionally incorporates compounds that will have anticancer results.

5. Herbs

_{Many dried herbs are good sources of vitamin Okay. Photo Credit: Pixabay}

Herbs together with recent parsley and dried variations of basil, thyme, oregano, coriander, sage, and so forth. are good sources of vitamin K1. However, since they’re typically utilized in small portions, they do not have as nice an impact because the above-mentioned elements. Nevertheless, you can also make it some extent to make them an everyday a part of your weight loss program. Use them to season your salads, eggs, snacks, and so forth. Every bit helps! And these herbs are additionally a storehouse of different essential vitamins.

6. Dairy merchandise

Vitamin K2 or menaquinones may be present in sure fermented meals and others of animal origin. Dairy merchandise akin to full-fat milk, eggs and particular sorts of cheese are thought of a good supply of vitamin K2. They are additionally wealthy in different nutritional vitamins, minerals and vitamins that contribute to total pores and skin well being. However, you will need to word that dairy merchandise might trigger breakouts and/or different issues for some folks. Your hormonal and intestine well being additionally have an effect on your pores and skin; this will likely require you to surrender sure dairy merchandise. Hence, it’s best to seek the advice of an skilled earlier than making adjustments in your weight loss program.

Apart from these meals, fish and nuts are additionally mentioned to comprise small quantities of vitamin Okay. Certain sorts of fish and nuts are particularly helpful to your pores and skin as they comprise important fatty acids. Pine nuts are supply of vitamin Okay. To know which different nuts enhance pores and skin well being, click here.
Also Read: Are Carbonated Beverages Bad For Your Skin? Here’s What You Should Know

Disclaimer: This content material together with recommendation supplies generic info solely. It is by no means an alternative choice to a certified medical opinion. Always seek the advice of a specialist or your personal physician for extra info. NDTV doesn’t declare accountability for this info.