 A healthy, radiant and smooth looking skin is something we all desire. We spend a fortune on expensive lotions, masks and creams that promise us the most amazing results. Unfortunately, most of these commercially available skincare products are loaded with chemicals that do more harm than good . In our longing for eternal youth, we often forget that beauty and a healthy looking skin come from the inside. We are what we eat. What we put in our mouths does matter, and will reflect on our skins. Diets loaded with processed foods, sugar and unhealthy fats leave the skin looking and feeling dull, oily and discolored. Our skins reveal the stories of our lives. A nourished body fueled with whole foods and packed with skin-boosting vitamins, is the only way to glow from the inside out. Here are five very important skin-boosting vitamins, and where to find them, to make your skin glow like never before. Five essential vitamins for a healthy skin Vitamin A Vitamin A is necessary to maintain and repair skin tissue. It keeps the skin elastic and hydrated, and prevents premature ageing . Vitamin A deficiency can lead to a dry, flaky complexion, and can cause acne and wrinkles, too. To make sure you get enough of this vitally important nutrient, make sure to eat plenty of vitamin A rich foods, such as mango, papaya, apricot, squash, carrots, sweet potato and dark leafy greens. Vitamin B complex Biotin, or vitamin B7, is essential to hair, nail and skin health. While our own bodies produce biotin in the liver and the kidneys, it is important to also get it through the food we eat. Thiamine, or vitamin B1, is another important member of the vitamin B complex that improves circulation and promotes skin hydration. Deficiencies can cause skin itchiness, rashes, brittle nails and hair loss. Vitamins of the B complex can be found in eggs, salmon, cauliflower, carrots, whole grains and bananas. Vitamin C Vitamin C, known to prevent colds and boost the immune system, protects the skin against premature ageing too. It stimulates collagen production to keep the skin supple and toned. As we age, our need for vitamin C increases. Fill up on citrus fruits, berries, grapes, leafy greens, bell peppers and cauliflower, to make sure you get enough of it to help reduce wrinkles, improve skin texture and reduce photodamage. Vitamin E Vitamin E is a free radical fighter that slows down the ageing of skin cells and restores their moisture balance. Topical use of vitamin E oil works wonders to reduce the appearance of scar tissue and soften dry, rough skin. For a smooth, soft and supple skin, add vitamin E rich foods, such as olives, nuts and leafy greens to your diet. Vitamin K Vitamin K, often referred to as the forgotten vitamin, is an important nutrient to reduce wrinkles and the appearance of bruises and dark circles under the eyes. Dark, leafy greens are the best way to meet your needs. Or try topical use to maximize the skin boosting effect. To make sure you look at your best, include these nutrients in your daily diet, use natural skincare products, and protect your skin against the sun's UV rays. For more info about how to take care of your body and mind, check out the Natural Medicine, Healing & Wellness Summit here . 