It would be remiss of me to write about vitamins in skincare without first sharing how we can absorb all this skin boosting goodness from within.
Let’s take a look at which vitamins in foods work best to achieve healthy, radiant skin.
Let’s take a look at which vitamins in foods work best to achieve healthy, radiant skin.
A is for anti-ageing benefits
Our body requires vitamin A for good vision, a strong immune system and maintaining healthy skin. As an anti-oxidant it helps neutralise free radicals in our cells caused by environmental stresses such as UV damage, pollution and smoking. The healthier our skin cells, the more youthful our appearance.
Why do I need to consume vitamin A, when I can use a product containing this on my face?
In order for it to work our body must convert vitamin A in to retinoic acid. This form is only found in prescription creams and can cause skin sensitivity and redness. More common forms such as retinyl palmitate are not as strong, but can still make skin sensitive. I will go into greater detail when I cover vitamins used in skincare, but let’s just say I prefer sourcing Vitamin A from foods when looking to improve the skin.
In order for it to work our body must convert vitamin A in to retinoic acid. This form is only found in prescription creams and can cause skin sensitivity and redness. More common forms such as retinyl palmitate are not as strong, but can still make skin sensitive. I will go into greater detail when I cover vitamins used in skincare, but let’s just say I prefer sourcing Vitamin A from foods when looking to improve the skin.
| Foods rich in vitamin A: Vitamin A rich foods are yellow, orange and green leafy fruits and vegetables. This is because they have loads of beta-carotene which converts to Vitamin A when consumed. Beta-carotene is what gives these foods their strong colour. To get the maximum amount of beta carotene, foods are best consumed pulped/processed or cooked. Sweet potato, carrots, kale, spinach, rockmelon and mango are all high on the list. |  |
The other great thing about beta-carotene is that our body stores it if it already has enough vitamin A. The only downside to too much beta-carotene is that your skin can turn yellow. If this starts to happen, back off the kale.
C is for cell repair
Vitamin C is needed by our body to grow and repair all tissues. It makes collagen which holds our skin, bone, muscles and cartilage in place. Collagen is also what gives our skin its strength, elasticity, firmness and shape. Increasing collagen and elastin production leads to plumper looking skin.
 | Foods rich in vitamin C: Because our body does not make or store Vitamin C, it’s important we include enough vitamin C containing foods in our diet. All fruits and vegetables contain some amount of vitamin C. Those highest are yellow peppers (capsicum), green vegies, berries, tomatoes, citrus and kiwifruit. |
K is for blood flow
Vitamin K helps our body maintain a healthy blood flow and keep our bones strong. How our blood circulates can impact the appearance of our skin. If you are prone to fragile capillaries, redness or dark eye circles, then vitamin K may play a role. Studies also show vitamin K can improve wound healing and the severity of bruising as well as preventing loss of elasticity in the skin.
| Foods rich in vitamin K: Green leafy vegetables, herbs and brassica vegetables such as broccoli, brussel sprouts and cabbage are all high in Vitamin K. |  |
What about vitamin B & E?
Both play a very important role in skincare however their daily intake percentage values are quite low. Their benefits are far greater seen when applied topically to the skin.
Want a quick, easy recipe that includes all these superfoods? Stay tuned for my next blog. I will feature a great tasting Beauty Boosting Smoothie that will have you looking fresh and fabulous in no time.
