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It's never too late to start taking better care of your skin. Start by ditching chemical and artificial beauty products in favor of products that are 100% natural, plus foods and supplements that are natural! Number 1 for skin health in the way of dietary supplements is the protein collagen ! While you take better care of what you put on your skin, it's also important that you nourish your skin from within. Here is a guide to the most important vitamins you need for more beautiful and healthy skin, and how to get them into your diet!
Vitamins A, C, E, K and all the B vitamins are the best vitamins for a more beautiful and healthy skin. Fortunately, some of the best natural sources of these vitamins come from fruits and vegetables.
Let's take a look at each vitamin, what it does for you and where to find these beauty vitamins!
Retinoids are derivatives of vitamin A and can provide amazing results for the skin, helping to remove wrinkles and treat acne. Our bodies convert beta-carotene from fruits and vegetables into vitamin A, which acts as an antioxidant in our bodies.
In addition to vitamin A contributing to healthier and more beautiful skin, the vitamin is also important for our vision.
The best vitamin A (beta-carotene) sources in fruits and vegetables are:
Sweet potatoes, green vegetables such as cabbage, beets, papaya, leeks, grapefruit, green peas, asparagus and broccoli
Vitamin C is a powerful antioxidant found in abundance in papayas, bell peppers, pineapples, strawberries, citrus fruits, and broccoli to name a few fruits and vegetables. Studies show that foods high in vitamin C can protect the skin from harmful UV rays by increasing the body's own ability to protect itself. Vitamin C is also needed for the body to be able to produce collagen – our bodies cannot actually produce collagen without vitamin C. As we age, our bodies lose the ability to produce collagen at the same rate as when we were young. So add some extra vitamin C to your daily diet, as it can help counteract skin with less elasticity, fine lines and wrinkles. Getting enough vitamin C also boosts immunity. In addition to eating your daily dose of vitamin C, also look for good skin creams that contain vitamin C to get even more anti-aging benefits. You can also lubricate your skin with some fresh lemon juice to reduce age spots.
The best sources of vitamin C are, of course, from the very freshest fruits and vegetables. The amount of vitamin C decreases after the product has been picked or cooked. So try to eat raw and locally grown vegetables and fruits for the highest possible amount of natural vitamin C.
The best sources of vitamin C are:
Cabbage, broccoli, oranges, lemons, limes, grapefruit, parsley, cauliflower, spinach, fennel, peas, carrots, kiwifruit and papaya
Chances are you already know all about the powerful effects of vitamin E for more beautiful skin. Vitamin E is an antioxidant and a fat-soluble vitamin, which protects against free radicals and helps repair the skin. Vitamin E also works with vitamin C in our bodies. Just like with vitamin C, the body cannot manufacture the vitamin itself, so it is important to get vitamin E through the diet. Nuts and seeds contain the highest amount of vitamin E, but so do asparagus and avocado. Add some fat to your meal when eating these foods, as vitamin E is a fat-soluble vitamin and needs fat for optimal absorption.
The best sources to get vitamin E are:
Nuts, seeds, avocado, spinach, asparagus, broccoli, kiwi fruit and leeks
There are eight B vitamins – B1 (thiamine), B2 (riboflavin), B3 (niacin or niacinamide), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobolamine) . Together, they are often called the "B vitamin complex". B vitamins have great benefits for hair, skin and nails. Deficiencies can lead to dry and brittle nails, hair and skin problems. Niacin can improve the ability of the outermost layer of the skin, the epidermis, and help retain moisture in the skin. This can lead to smoother skin with less dryness, as well as providing some reduction in fine lines. An indication that the body lacks B vitamins can be precisely the appearance and health of the skin. If you suffer from chronic skin problems such as discoloration, dry patches, gray and dull skin or acne, then it is highly likely that you are deficient in B vitamins in your body. A daily supplement of a B vitamin complex can be a good way to add the extra vitamins, but you can also eat a diet rich in foods that naturally contain B vitamins. Many B vitamins are found in beans, whole grains, nuts and seeds, eggs, chicken, milk and beef.
Best sources of B vitamins from vegetables and fruits are:
B1: green peas, beets, spinach, broccoli
B2: spinach, beetroot, asparagus, broccoli, cabbage
B3: asparagus, green peas, avocado
B5: avocado, broccoli, sweet potato
B6: spinach, cabbage, garlic, cauliflower, bananas
B7: avocado, cauliflower, sweet potato
B9: spinach, avocado, broccoli, asparagus, lettuce, oranges
B12: there are no reliable vegetable sources
Green leafy vegetables are the best natural source of vitamin K. Getting enough vitamin K can help increase skin elasticity, which in turn can help prevent wrinkles and lines. Vitamin K is found in large quantities in butter, meat and egg yolks.
The best sources of vitamin K in vegetables are:
Cabbage, spinach and all other green leafy vegetables
Difficult to get your daily dose of these beauty vitamins? Try mixing fruits and vegetables with collagen peptides in a blender - for more beautiful skin from the inside out!
