Vitamins for skin radiance -meal plan-7


Vitamins are essential organic compounds that our bodies require in small quantities to function properly. They play a crucial role in various physiological processes, including metabolism, immune function, and overall health. Unlike macronutrients like carbohydrates, proteins, and fats, which provide energy, vitamins do not provide calories but are necessary for the proper functioning of our bodies.

Vitamins play a crucial role in maintaining healthy and radiant skin. Here are some vitamins that are known to benefit skin radiance:

  1. Vitamin A: Vitamin A helps with skin cell production and repair. It’s essential for overall skin health. Retinoids, which are derived from vitamin A, are often used in skincare products to improve skin texture and reduce the appearance of wrinkles.
  2. Vitamin C: Vitamin C is a powerful antioxidant that helps protect the skin from damage caused by free radicals and UV exposure. It also plays a role in collagen production, which can improve skin firmness and reduce the appearance of wrinkles.
  3. Vitamin E: Another antioxidant, vitamin E helps protect the skin from damage and can also hydrate and soothe the skin. It’s often used in moisturizers and can assist in skin repair.
  4. Vitamin D: Vitamin D is important for overall health, and it can help improve the skin’s texture and reduce the appearance of acne. However, most people get enough vitamin D from sunlight, so supplements may not be necessary.
  5. Vitamin K: Vitamin K can help reduce the appearance of dark circles under the eyes and can be beneficial for skin with broken capillaries.
  6. Vitamin B-complex: B vitamins, especially niacin (B3), can help with skin hydration and texture. They are often used in skincare products to improve the skin’s moisture barrier.
  7. Vitamin F (Essential Fatty Acids): Omega-3 and Omega-6 fatty acids are essential for maintaining healthy skin. They help with skin hydration and can reduce inflammation.
  8. Vitamin Biotin (B7): Biotin is important for healthy skin, hair, and nails. While biotin deficiencies are rare, getting enough of this vitamin through your diet or supplements can help maintain healthy skin.
  9. Vitamin P (Bioflavonoids): Bioflavonoids, often included in vitamin C supplements, can help improve blood circulation, which is essential for skin health.
  10. Vitamin H (Hyaluronic Acid): Hyaluronic acid is often included in skincare products and supplements to help the skin retain moisture, which can lead to a more radiant complexion.

It’s important to note that while vitamins can contribute to skin radiance, a well-rounded skincare routine, a balanced diet, hydration, and protection from the sun are also crucial for maintaining healthy and radiant skin. If you’re considering taking vitamin supplements for your skin, it’s a good idea to consult with a healthcare professional to ensure that you’re meeting your specific needs. Additionally, individual results may vary, and it may take time to see noticeable improvements in your skin’s radiance.

Meal plan -7


  • Ragi Porridge: A nutritious porridge made from finger millet (ragi), sweetened with jaggery and flavored with cardamom.


  • Vegetable curry: Mixed vegetable curry, with rice
  • Turai (Ridge Gourd) Sabzi: A side dish made with ridge gourd, cooked with spices. have it with jowar roti or bajara roti


  • Masala papad or khakara : Rasted papad garnished with finely cut tomatoes onions and coriander


Aloo Gobi curry with khichdi will be nice combination side it with onion rayta.

This meal plan offers a diverse selection of vegan dishes featuring different vegetables and flavors while providing a balanced intake of protein, carbs, and essential nutrients. Adjust portions according to your dietary needs and preferences. Consult with a registered dietitian for a personalized meal plan tailored to your specific requirements.

LIve happy, live wholesome 😊🍴🫶

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