Choice of foods in diet goes a long way in determining ones health and skin conditions. Improper selections of foods in ones diet could affect the complexion of skin and might make it look dull, sallow and spotty. Proper diet makes mind and body energetic which has a direct relation with healthy skin.

Essential vitamins and minerals should be included in the daily diet. Makeup can only cover the skin, which might be lifeless, but proper diet could enhance the beauty from within. Lets have a look at some of the essential vitamins and minerals, which must be the part of daily diet:

Vitamin A:
Vitamin A is essential for mail, teeth, bone, eyes, hair and skin. Sources of vitamin A includes, yellow and red vegetables, milk, cod liver oil, egg yoke, carrot, cabbage, liver and fruits.

Vitamin B:
It is a vital vitamin for skin for keeping it young. It also helps in hair growth and delays hair graying. This vitamin helps to make eyes bright and keeps skin clearer. Sprouted wheat, milk, green leafy vegetables, yeast, egg, fish, meat, wheat bran are some of the rich sources of Vitamin B.

Vitamin C: Helps fight skin pigmentation and reduces facial dryness. Vitamin C also helps in gum bleeding. Proper intake of vitamin C helps to make skin soft, firm and subtle. Rich sources of vitamin C are: Citrus, tomatoes, Indian gooseberry, guava, pineapple, watermelon, green leafy vegetables and potato.

Vitamin D:
Vitamin D is essential for bone and skin. Best and free source of vitamin D is sunlight. It is also present in milk, egg, yolk and cod lever oil etc.

Calcium: Calcium in diet helps in gaining clear complexion for skin. Lack of it can lead to weak bones, tooth problems and skin disorders. Primary source calcium are, milk, fenugreek, green leafy vegetables, figs, drumstick, grapes, millet, watermelon etc.

Iron: Gives healthy pink glow to the skin and helps to make blood richer. Pale skin is an indication of its deficiency. Gram, green gram, millet, dates, mangoes, meat, oyster, soybean etc are some of the rich sources of iron.