Vitamins and Minerals essential for maintaining a healthy skin

A Lady and Oranges

In this blog I would like to discuss on vitamins and minerals that are essential for supporting a healthy skin, reducing skin inflammation, quickening the healing of wounds and helping slow down skin aging overall.

Vitamin C

  • Vitamin C has several benefits for the skin:
    • Serves as antioxidant which helps defend the cells of our body against free radicals. Free radicals are chemicals that are created when the body converts food into energy. They are also formed when the body is exposed to air pollution, cigarettes and the sun. Free radicals may cause cell damage which may lead to chronic diseases such as cancer. Free radicals also harm the cells of the skin which may speed up skin aging. 
    • Supports the production of collagen which is important for the skin's strength and rigidity.
    • May help reduce the appearance of fine lines and wrinkles.
    • Helps Improve skin's tone which may lead to the brightening dark spots and the reduction of pigmentation.
  • vitamin C can be sourced from the following foods:
    • Red and yellow peppers
    • Tomato
    • Citrus fruit (e.g., oranges, grapefruits)
    • Kiwi
    • Avocado
    • Broccoli
    • Blueberries

Orange Juice

Vitamin E

  • Vitamin E is another vitamin that serves as antioxidant. Vitamin E may also help in reducing the damage caused to the skin by being exposed to ultraviolet rays.
  • Vitamin E can be sourced from the following foods:
    • Red peppers
    • Spinach
    • Avocado
    • Asparagus
    • Mango
    • Pumpkin
    • Almonds
    • Peanuts
    • Sunflower seeds


Vitamin D

  • Vitamin D may  reduce the probability of pre-mature skin aging. Other benefits of vitamin D include helping  treating skin conditions such as dry skin.
  • Vitamin D can be produced in the body as a result of being exposed to ultraviolet rays from sunlight. However, it is important to emphasize that the exposure time to the sun required to trigger vitamin D synthesis in the body is only a couple of minutes, and longer exposure may lead to redness, skin burn and pre-mature aging.
  • Vitamin D can be also sourced from the following foods:
    • Fish (e.g., salmon, Tuna, sardines, trout)
    • Eggs yolk
    • Mushrooms
    • Dairy
Omega 3
    • Omega 3 acid fats have several benefits for the skin:
      • Support the skin hydration level and its ability to retain water and hence slow the process in which wrinkles and fine lines are created.
      • Reduce skin's sensitivity to ultraviolet rays and hence the damage caused to the skin from being overexposed to the sun.
      • Lower inflammation levels and hence may reduce the probability of skin breakout (i.e., the creation of acne).
      • Omega 3 can be sourced from the following food:
        • Fish (e.g., Salmon, Sardines)
        • Walnuts
        • Chia Seeds

      Salmon dish

      Beta Carotene

        • Beta Carotene is the nutrient responsible for giving fruits and vegetables such as carrots their reddish color. Beta Carotene is used by our body to produce vitamin A which is required for maintaining our body health in several areas including the skin. The main benefits of Beta Carotene for the skin include:
          • Serves as antioxidant which helps defend the cells of our body against free radicals.
          • Reduces skin's sensitivity to ultraviolet rays.
          • May support the treatment of skin conditions like dry skin.
          • Beta Carotene can be sourced from the following foods:
            • Sweet potato
            • Carrots
            • Kale
            • Spinach
            • Red and yellow peppers
            • Lettuce


          Zinc and Selenium

            • Zinc and selenium are minerals, needed in very small amounts, that are beneficial for supporting many body functions including the immune system. Zinc and Selenium also have many benefits for the skin including:
              • Serve as antioxidants which help defend the cells of our body against free radicals.
              • May support wound healing and recovery of lesions.
              • Help reduce level of inflammation and hence, may help treat skin conditions like acne.
              • Zinc and Selenium can be sourced from the following foods:
                • Red meat and chicken breast
                • Fish and sardines
                • Dairy
                • Brazil nuts
                • Eggs

              Sunnyside eggs


              * This Blog was written to provide general information only and should not be seen as a replacement for a professional medical consultation. It is highly recommended to always consult your healthcare provider prior to trying a new treatment or a product. 

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