Healthy skin starts from within.



Image from: wiki fitness



 

Vitamins, minerals and other nutrients do wonders to achieve that "healthy glow" that us mere mortals crave so much.

sure you can spend £££'s on the newest serums or creams that all claim to improve the look of your skin OR you could just consume a bunch of yummy food containing skin loving ingredients, that will not only make your skin look better but are also a general all round pick me up for your health!

Vitamin A: if you don't have enough vitamin A then this could cause a dry and flaky complexion this is because vitamin A is necessary for the maintenance and repair of skin tissue (with out it you'll notice a difference) specifically it is Topical Vitamin A that makes a difference to your skin. be careful though too much vitamin A will not make a difference to your skin and will probably make you feel unwell.

Vitamin A in food: paprika, chilli powder, sweet potatoes, carrots, dark leafy greens, lettuce, butternut squash, dried apricots, cantelope (melon)


Vitamin B: perhaps the most important B vitamin is Biotin as it forms the basis for skin and hair cells, without sufficient levels of Biotin you may experience a dry and itchy scalp or even hair loss! your body is capable of making Biotin but it also has to be consumed from food. vitamin B is important for hydrating cells and improving the overall tone of skin. Niacin is a specific type of Vitamin B that helps to retain moisture to make your complexion look plumper and younger, it also has anti-inflammatory properties to help soothe dry and irritated skin. Niacin also helps produce energy from the food that we eat and to keep the nervous and digestive systems healthy, not only will your skin look great but you'll feel great as well!

Vitamin B in food: bananas, oatmeal, eggs, rice, peas, wholegrain bread, milk, chicken, pork, beef, potatoes, salmon, cod, cheese, broccoli, soya beans, spinach, chickpeas and loads more!


Vitamin C: one of the most important new dermatological discoveries is vitamin C's ability to counter act the effects of sun damage on the skin, it works by reducing the damage caused by free radicals (a harmful by product of sunlight e.g. smoke and pollution, as humans don't have the ability to make their own vitamin C you need to ensure that your diet contains lots of vitamin C enriched food which can replace the loss of the vitamin through the skin. Vitamin C is also essential to help wounds heal.

Vitamin C in food: oranges/orange juice, strawberries, blackcurrants, potatoes, broccoli, brussle sprouts, red, yellow, orange and green peppers.


Vitamin D: Vitamin D is essential for Strong, teeth, bones and nails and also strengthens the eyes and prevent conditions such as Osteoporosis, as well as this Vitamin D is amazing for treating skin conditions such as Psoriasis. Vitamin D increases skin cell metabolism ( how quickly skin cells are renewed) It is very common to have a vitamin D deficiency (not enough) and this can cause a long list of harmful ailments, one of our main sources of Vitamin D is from the suns UV rays. vitamin D is also required for calcium absorption.

Vitamin D in food: Found in a variety of everyday food such as, eggs, butter and margarine, oily fish, milk, button and shiitake mushrooms ETC...


Vitamin E: Vitamin E is one of the best known Antioxidants (Antioxidants neutralise free radicals that could otherwise harm the skin- free radicals "consume" the collagen and elastin, which are the fibres that support skin structure, this produces wrinkles and other signs of ageing) and is frequently used in skincare as it is used to reduce the appearance of blemishes but it also boast anti-aging effects and can help reduce the appearance of wrinkles! Also "Adequate amounts of vitamin E can help protect against heart disease, cancer, and age related eye damage"
Read more at healthaliciousness

Vitamin E in food: Tofu, kiwis, mango, blackberries, spinach, almonds, sunflower seeds, avocado, shellfish, plant oils, tortilla chips, low fat popcorn, broccoli, squash and pumpkin to name but a few.

These are just a few of the vitamins we should be eating but remember like with anything, it is all in moderation!
I hope this post has taught you something new and feel free to leave any comment or questions and share this page!

Thanks
Robyn :)