Incorporating several key vitamins into your diet is a powerful first step of your anti aging skin care routine. The best part is you don’t need to go too far out of your way to get these vitamins. They are abundant in the foods you eat. Many fruits, vegetables, nuts and seeds will provide all the vitamins you need to have glowing skin. You can eat your way to looking young again. As a proponent of an eco-friendly lifestyle, I recommend obtaining these nutrients from a diet rich in plant-based foods rather than animal sources for maximum benefit.
- Can be found in lots of different foods including carrots, squash, apricots, broccoli and mango.
- Helps ward off acne break-outs and dark spots caused by overexposure to the sun.
- Hinders signs of skin aging.
- Increases the flow of blood to the skin, resulting in more hydration.
- Reduces sebum production, which can reduce the chances of blockage of the sebaceous gland duct.
- Diminishes harm to the skin by counteracting too much UV exposure.
Vitamin B Family
- Recognized as riboflavin, some of the foods where vitamin B2 can be found include soybeans, mushrooms, eggs, yogurt and broccoli.
- Works to relieve dry and itchy skin.
- Helps skin maintain hydration.
- Supports cellular respiration and other processes.
- Acknowledged widely as niacin and bountiful in delicious foods such as avocados, tomatoes, eggs, potatoes, portobello mushrooms, sunflower seeds, sesame seeds, pumpkin and squash seeds and green peas, just to name a few.
- Has the ability to defend against particular skin cancers.
- Effectively handles the manifestation of rosacea on the body.
- Reduces sebum formulation, which helps prevent acne.
- Fortifies the skin barrier to maintain skin moisture.
- Well-known as pantothenic acid and plentiful in corn, cauliflower, kale, legumes, lentils, sunflower seeds and more.
- Thoroughly moisturizes the epidermis.
- Dissolves oils that clog pores.
- Helps skin restoration for a more youthful appearance.
- Possesses anti-inflammatory properties, manages itchiness and several skin discomforts.
- Pyridoxine is available in bananas, watermelon, rice, spinach, nuts, lentils, beet greens, collard greens, asparagus, pineapple and the list goes on.
- Keeps dry skin, eczema and acne in check.
- Balances hormones to defend against blemishes.
- Commonly known as biotin and found in cabbage, spinach, soybeans, green peas, cauliflower, avocados, almonds, walnuts, pecans, peanuts, lentils and the like.
- Returns moisture levels to the skin and soothes itchy skin and dermatitis.
- Boosts the body’s ability to manufacture fatty acids in the epidermis to promote hydration.
- Often found in guava, kiwi, oranges, grapes, strawberries and red bell peppers.
- Combats harmful UV rays, which lead to skin damage.
- Minimizes the risk of dry skin.
- Decreases melanin production to brighten the skin.
- Look for it in cod liver oil, portobello mushrooms and the sun! Animal sources for vitamin D include several types of fish.
- Benefits cell renewal in the skin.
- Refreshes maturing skin.
- Helps govern the skin’s innate defense mechanism.
- Abounds in foods such as tofu, leafy greens, avocado, sunflower seeds, almonds and wheat.
- Minimizes irregularities in the skin.
- Retains the skin’s firmness.
- Dramatically lightens dark spots with continued use.
- Known as linoleic acid, or essential fatty acids, and refers to omega -3 and omega -6 fatty acids.
- Vitamin F often is found in mayonnaise, walnuts, pecans, Brazil nuts, pine nuts, sunflower seeds, grape seed oil, olive oil, avocado and many types of fish.
- Responsible for wound and skin healing.
- Inspires skin revitalization and works against scars and imperfections.
- Preserves the skin’s suppleness and youthful appearance.
- Impressively manages the appearance of acne.
- Like Vitamin B, there are several types of vitamin K, including K1, K2 and K3.
- It often is found in plums, kiwi, broccoli, avocado, blueberries, peaches, figs, blackberries, spinach, Brussels sprouts, parsley, asparagus, turnip beet, mustard greens and more.
- Contains antioxidant properties, which enhance skin elasticity.
- May help limit bruising when applied topically.
- Prevents dark spots under the eyes.
Integrating these nutrients into your diet regularly will equip your body with the tools it needs to stay young and maintain radiant skin.
What are you waiting for?