Vitamins that make your skin glow

Oily fish such as sardines and salmon are good sources of EFAs. Nuts and seeds and their oils, organic eggs, prawns and soya beans are also a good source. A quick way to increase your intake is to use sesame, walnut, soya bean or flax oils in the kitchen. But at the same time experts […]

Oily fish such as sardines and salmon are good sources of EFAs. Nuts and seeds and their oils, organic eggs, prawns and soya beans are also a good source. A quick way to increase your intake is to use sesame, walnut, soya bean or flax oils in the kitchen. But at the same time experts recommend that you should reduce your intake of saturated and processed fats because these can cancel out the beneficial effects of EFAs.

Antioxidants

Antioxidants nutrients which include Vitamin A, C, E, B and some minerals selenium help the skin too. Antioxidants play a major role in destroying free radicals which are electrochemically unbalanced molecules that are continually generated within our bodies by chemicals, too much sun and stress.

The main victim of afree radical damage in the skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants. Berries (strawberries, raspberries, blackcurrants); black grapes; carrots; cherries, raisins, papaya, peas; peppers; prunes; spinach; sweet potatoes and tomatoes are good sources of this.

Vitamin A

Again, Vitamin A helps in forming new skin cells as well as help keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency of Vitamin A. And the best sources are whole milk and butter, liver, oily fish and eggs. It can also be manufactured by the body from beta-carotene. Beta-carotene is the plant form of vitamin A, which the body converts as required. It helps to protect us against the ageing effects of sunlight. Its sources are Dark green vegetables spinach; Pumpkin leaves (Ugwu) and orange fruit and vegetables (apricots, mangoes, sweet potatoes, pumpkin and tomatoes).

Vitamin E

According to experts, Vitamin E which is another antioxidant works with selenium and has a powerful action against free radical damage. It also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency. Vitamin E can be gotten from Vegetable oils, nuts and seeds, peanut butter, wheat germ, whole grains, avocados and sweet potatoes.

Vitamin B Complex

B vitamins help to release energy from food for skin metabolism and have a role in keeping skin moist and smooth. Sources are milk, oily fish, poultry, red meat, offal, eggs, bananas, soya beans, whole grains, wheat, peanut butter, fortified breakfast cereals.

Zinc

Vital to the immune system and the manufacture of collagen, zinc also speeds up healing. Lack of zinc can lead to stretch marks and stubborn blemishes. A dull complexion, white spots on fingernails, and dandruff are signs of deficiency. Zinc sources are seafood, red meat, turkey, cheese, eggs, nuts, and mushrooms.

Vitamin C

A potent antioxidant, vitamin C is essential for the production of collagen, the elastic tissue in skin that declines with age. Smoking, stress and sun exposure can drain vitamin C from the skin, leaving it vulnerable to damage. Peppers, potatoes, peas, fruit, strawberries and tomatoes contain Vitamin C.

Iron

Important for the formation of hemoglobin, the red pigment in blood. A pale complexion and dark circles under the eyes may indicate a deficiency. Red meat, liver, seafood, eggs. Less absorbable iron is found in green leafy vegetables, dried apricots and fortified cereals.

What we eat in our diet affects not only the hue of the body’s largest organ, but also how it functions. The above list will help guide you on the healthiest foods for your skin.