Have you been under the radar lately? Well, I just had the flu; It was tough, but it made me check my diet to make sure that I was eating the right food. I also revisited my cheat sheet on vitamins that support both my health and skin. Vitamins are essential for a great healthy and radiant skin; it all begins with our diet!
So, I wanted to share with you my top 8 vitamins and how to get these vitamins naturally. The two best sources of vitamins are organic vegetables and fruits. These sources of vitamins will also help you with natural skin care as well.
Here are the top 8 vitamins your skin needs to be healthy:
#1 - Vitamin A for Skin Strengthening
Vitamin A has a high content in antioxidant that can be great to treat wrinkles and to soothe skin irritations. It is a very important vitamin for healthy vision, neurological function, and healthy skin. A diet that is high in vitamin A can help slow down aging naturally. This is a great vitamin to have in your diet for natural skin care from inside.
You can find this vitamin in mangoes, spinach, carrots, potatoes, eggs, milk, liver, carrots, yellow or orange vegetables such as squash.
Watch out your vitamin A intake. If you are plan to take Vitamin A supplements, please take lower doses and consult your doctor. High doses of Vitamin A can be toxic; check with your doctor if you plan to take Vitamin A supplements.
#2 – Probiotics for Skin Clearing
We hear a lot about probiotics and their benefits for our guts’ health. Probiotics are bacteria that are in your digestive system and support your body’s ability to absorb nutrients and fight infection. Yes, probiotics are essential for your digestive health, but did know that there is a direct link between the health of your GI track and your skin. Inflamed skin can be due to the malfunction of your gut. L. casei is a specific strain of probiotic that has been shown to help reduce antigen-specific skin inflammation.
You can find probiotic in Kefir, sake, kimchi, kombucha, miso, yogurt, Sauerkraut
Don’t have access to these sources of probiotics? My favorite probiotic supplement is the Hyperbiotics PRO-15 Probiotics. I also use the Hyperbiotics Organic Prebiotic Powder for my smoothies.
#3 - Vitamin C To Support Collagen Production
One of the most important benefits of vitamin C is that it helps create collagen organically, which helps you with your skin firmness. In addition, vitamin C also protects your skin from free radical damage since it is a powerful antioxidant.
You can find this vitamin in brussels sprouts, tomatoes, strawberries, broccoli, bell peppers, citrus fruit, among others.
#4 - Folic Acid (Vitamin B9) aka Folate for Glowing Skin
Another type of vitamin B, Folic Acid heavily support youthful, glowing, healthy skin because of its high content of antioxidants. Folic Acid is the synthetic form of folate that is usually found in supplement. Folate is the form you find in food sources like fruits and vegetables.
You can find folate in spinach, black-eyed peas, asparagus, beef liver, brussels sprouts, avocado
#5 - Vitamin E to Protect Your Skin
This is one of the most powerful vitamins you can have. Besides protecting your skin from free radical damage, it is antioxidant, and it's perfect to get rid of acne. In addition, and according to Harvard Health Publications, when you take a lot of vitamin E, it will help store vitamin A at the same time.
You can find this vitamin in vegetable oils, seeds, nuts, among others.
#6: Vitamin D To Fight Infections
Known as the "sunshine vitamin", vitamin D is crucial in fighting infections. So, if you don't leave in an area where you get enough sun, you need to ensure that you look for fortified products.
You can find vitamin D in eggs, fish, mushrooms, breakfast cereals, milk, among others.
#7: Vitamin K to Help with Skin Imperfections
Vitamin K is extremely important since its deficiency can lead to severe health problems. After all, your blood just can't coagulate without this vitamin. When you notice that you are getting some spider veins or dark circles on your skin, this may mean that you have circulatory problems and these may be related to the lack of this vitamin. Vitamin K is extremely powerful reducing scars skin imperfections as well as healing bruises and wounds.
You can find vitamin K in milk, kale, liver, cabbage, among others.
#8 Omega 3 for Hydrating Skin
Omega 3 fatty acids are so important to the skin health; they are essential for a healthy cell membrane. Healthy cell membrane actually directly impacts the ability of the skin to retain water and stay soft and wrinkle-free. Omega 3 Fatty Acids also help fight skin inflammation.
Find omega 3 in Alaskan salmon, walnuts, flaxseed, and olive oil
Vitamins are essential for our health and our skin and there are many ways we can use our diet to support a beautiful skin and great health!!