New Delhi: It’s easy enough to ensure that your child gets the essential nutrients through diet. Children need to get adequate amounts of nutrients, perhaps, the full alphabet of vitamins and minerals, to grow well and stay healthy. Good nutrition will also make your child’s skin healthy and glowing from within.

Healthy skin is a sign of good nutritional status – and the same applies to your child as well. So, inculcate in them a habit of enjoying better and nutritious foods like fresh fruits, nuts, vegetables, etc. Junk foods loaded with sodium or added sugar can be harmful to your little one’s skin, brain, and overall health.

Vitamins and minerals (A-Z) for kids and teens to stay healthy

To help you and your child follow a healthy eating plan, Ms Pariksha Rao, Co-Founder and Chief Nutrition Officer at Lil Goodness sCool Meal, Bengaluru, makes a breakdown of the essential vitamins and minerals, from A-Z, that kids and teens need for different areas of growth, including where to find them.

1. Vitamin A: Vitamin A is important for healthy skin and normal growth, it also helps vision and tissue repair. Vitamin A can be found in rich quantities in yellow and orange vegetables, dairy products, spinach, fenugreek leaves, papaya, etc.
2. Vitamin B complex: Vitamin B is important for the normal growth and development of children. A deficiency in vitamin B can massively affect the skin as it can cause hypersensitivity and make the skin more sensitive to products, external aggressors and climate – leading to redness, acne or dry, flaky skin, as well as causing the lips to dry and crack. The richest sources of vitamin B come from green peas, sesame seeds, spinach, mushrooms, soy, eggs, whole grains.
3. Vitamin C: This vitamin is the body’s magic pill for healing and fighting off infection. It also strengthens tissue, muscles, and skin. For healthy doses of vitamin C, look to citrus fruits, strawberries, tomatoes, potatoes, brussels sprouts, spinach, and broccoli.
4. Vitamin D: Vitamin D helps the body form and maintain strong teeth and bones. It assists with the absorption of minerals such as calcium. Vitamin D is not found only in a few varieties of foods such as fish and other fortified dairy products. Adequate exposure to sunlight is also a way to get enough vitamin D. Unhealthy skin can make vitamin D absorption poor.
5. Vitamin E: It protects from UV rays and helps to regenerate new skin cells and can lighten brown spots or scars. Vitamin E makes the nerves stronger and helps in nourishing your skin from within. Good sources are all nuts and seeds.
6. Zinc: Zinc is an essential mineral with anti-inflammatory effect. It helps in the fast recovery of damaged skin cells, especially in dry or very hot weather. You can add pumpkin seeds, black eyed peas, chickpeas, and nuts (such as cashews and almonds) to your child’s daily diet.

Additionally, make sure your child drinks about 6- 8 glasses of water every day. Add 1 glass of water or coconut water for every hour of outdoor activities. It will help flush out toxins, help them stay hydrated and keep their skin glowing.

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Who doesn’t want more youthful skin? We all try to achieve that perfect looking skin by externally caring for it. Whereas the key element behind the perfect looking healthy skin is a balanced diet. When you are taking the right number of vitamins and nutrients in your daily diet you can feel the change in your skin. 

The best way of consuming healthy nutrients and vitamins is by eating food that is rich. Drinking water is a great way to keep your skin hydrated. However, if you can’t take in such foods, you can always fulfill this requirement by taking supplements containing essential nutrients.

Here are some of the nutrients that are essential for healthy and glowing skin.

Vitamins

You must be aware of the fact that vitamins are necessary for a good and healthy skin. Especially vitamins A, C, and E, are crucial for your skin. The function of Vitamin A is to increase the reproduction of the cell as well as the stimulation of collagen production. Whereas vitamin C helps in preventing cell damage, therefore, it facilitates the production of elastin and collagen in the skin. Likewise, Vitamin E acts as antioxidant protecting skin cells and maintaining moisture. You can intake vitamins through foods, or you can also take supplements rich in them. If you want to buy vitamin supplements, we suggest that you should use these discount codes for availing discounts.

Phytonutrients

By eating foods like fruits, nuts and vegetables, this will help you get phytonutrients. Phytonutrients are rich in antioxidants and act as wonderful supplements for the skin.

Fish oil

Fish oil is a rich source of Omega3 and fatty acids. You must be aware of the health benefits of Omega3 and how important it is for healthy skin. You can easily eat fish oil supplements to take the nutritional benefits. Fish oil also contains fatty acids that are vital for collagen growth and maintaining the skin’s moisture. 

Minerals

Minerals like calcium and zinc are crucial for healthy skin. Zinc is necessary for tissue strength and cell’s structure. Whereas calcium helps in cell regeneration and growth which makes your skin look youthful and glowing.  

CoQ10

Coenzymes Q10 is one of the best supplements for beautiful glowing skin. The coenzyme Q10 is a super antioxidant that helps your skin in getting rid of harmful toxins and free radicals. Therefore, taking CoQ10 in your everyday diet is very important for healthy skin. 

Biotin

Biotin or vitamin B7 is an essential vitamin that you need to take to have beautiful and healthy skin, as well as nails and hair. Biotin also helps in reducing the death of skin cells and you can easily get biotin by consuming foods like cheese, leafy greens, beans, and eggs. 

Hyaluronic acid

Hyaluronic acid is an essential ingredient of nearly all beauty creams. This compound has exceptional moisture-retaining properties due to which it helps in maintaining a glowing and healthy skin. You can easily consume this compound in form of supplements.

Curcumin

Curcumin is a natural compound that you can find in turmeric. The human body cannot produce this super antioxidant therefore, you have to take turmeric for skin either through oral supplements or various topical products. Curcumin has anti-aging properties and it can help in keeping your skin forever young. You can easily get curcumin by making turmeric an essential part of your daily meals.

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