The Male Grooming.com (www.themalegrooming.com) is new magazine style website, offering tips and useful information in all areas of male grooming: from hairstyle to skin care, from essential vitamins to how to look your best. The media utilizes an international team of writers and editors to bring the best grooming information from the world to India.

1. Essential vitamins for your skin

2. Essential vitamins for your skin
Insufficiency or total lack of vitamins has a significant effect on the skin. We receive
some of the essential vitamins through the food that we eat and others are produced by
bacteria in the intestines. When these bacteria are affected by chronic illness or certain
medicines, the resulting essential vitamin deficiency could lead to different types of skin
damage. For healthy and great looking skin we have to balance in our diet with the most
important vitamins affecting the skin.
Let’s take a closer look at them:
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E

3. Vitamin A
Essential vitamins for your skin

4. Vitamin A
Why is it important:
•It regulates the functions of the skin and skin glands
•Produces the pigment in the retina of the eye,
•Improves the vision
•It is important for the immune system
•Helps the lungs, kidneys and other organs to function properly
The deficiency of vitamin A affects our vision, hair and also our skin which dries,
darkens and becomes rough.
Vitamin A can be build by our body from the carotene contained in vegetables and
in the following products.
Essential vitamins for your skin

5. Vitamin A
What to include in your diet for vitamin A:
•Cheese
•Eggs
•Yoghurt
•Fish oil
•Broccoli
•Spinach
•Carrots
•Mangos
•Red pepper
There are also cosmetic products for skin care which have vitamin A as main ingredient.
Essential vitamins for your skin

6. Vitamin B
Essential vitamins for your skin

7. Vitamin B
Why is it important:
The vitamins of the group B play important role in the formation of keratin and
melanin and they :
•Keep skin, hair and nails healthy
•Regulate the nervous system
•Supports the immune system
•Helps cells make and maintain DNA
The deficiency of vitamins of the group B results in cracks and redness at the
corners of the mouth, sores on the lips, eczema, hair loss, splitting nails..
Essential vitamins for your skin

8. Vitamin B
What to include in your diet for vitamin B:
•Fruits
•Vegetables
•Whole grain foods
•Cheese
•Caviar
•Salmon fish
•Yeast Extract Spread
Essential vitamins for your skin

9. Vitamin C
Essential vitamins for your skin

10. Vitamin C
Why is it important:
Vitamin C is an antioxidant that
•Helps protect cells
•It is necessary for the maintenance of connective tissue
•Has proven anti-aging effect on the skin
The deficiency of vitamin C makes the skin dry, rough and also leads to
pigmentation. It is important to get enough vitamin C in the daily diet to maintain
healthy skin and also to support the immune system.
Essential vitamins for your skin

11. Vitamin C
The best sources of Vitamin C are fruits and vegetables :
•Mangoes
•Oranges
•Guavas
•Pineapples
•Kiwi
•Papaya
•Strawberries
•Tomatoes
•Chili peppers
•Dried Coriander
•Broccoli
•Potatoes
•Mustard greens
•Turnip greens
Essential vitamins for your skin

12. Vitamin D
Essential vitamins for your skin

13. Vitamin D
Why is it important:
•Beneficial for skin health
•Improves hair growth
•Helps the body absorb calcium
•Needed by the immune system to fight bacteria and viruses
•Supports the nervous system
•Helps muscles function properly
The deficiency of vitamin D leads to muscle weakness, bone pain, hair loss.
Essential vitamins for your skin

14. Vitamin D
The best sources of Vitamin D are :
•Soy milk
•Tofu
•Eggs
•Powdered milk
•Salmon
•Mackerel
•Catfish
•Swordfish
Essential vitamins for your skin

15. Vitamin E
Essential vitamins for your skin

16. Vitamin E
Why is it important:
Vitamin E is an antioxidant that :
•Protects cell membrane
•Supports the immune system
•Anti-aging effect on the skin
•Beneficial to hair health
The deficiency of vitamin E can cause vision problems, nerve and muscle damage.
Essential vitamins for your skin

17. Vitamin E
The best sources of Vitamin E are :
•Avocados
•Mangoes
•Dried apricots
•Tomatoes
•Green olives
•Almonds
•Sunflower seeds
•Hazelnuts
•Pumpkin seeds
•Pistachios
•Chili powder
Essential vitamins for your skin

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