Vitamin A
Vitamin A is an antioxidant, which helps protect against damage from UV radiation, environmental pollution, and the body’s metabolic process. Vitamin A also promotes the growth of new skin cells and regulates the skin’s sebum (oil) production.
You can find vitamin A in cod liver oil, liver, egg yolks, carrots, sweet potato, pumpkin, kale, broccoli, and spinach. Vitamin A is excellent for people wanting to bring back their glow and can help manage acne, eczema, and psoriasis in conjunction with advice from your medical professionals.
Vitamin B3
Vitamin B3, known as niacin, helps keep the skin looking soft, supple, and glowing. Essential for cell metabolism, vitamin B3 deficiencies can show up as rashes or dermatitis on the skin’s surface.2 Find vitamin B3 in green leafy vegetables, avocado, mushrooms, peas, tuna, chicken, pork, beef, and liver.
Vitamin B5
Vitamin B5, known as pantothenic acid, is what I call the anti-stress vitamin. It can help manage our stress hormone cortisol, assist with cellular growth, and aid wound healing.
Sources of vitamin B5 include broccoli, mushrooms, sweet potato, liver, kidney, fish, chicken, and egg yolks. Those who suffer from stress-induced breakouts will benefit from increasing their vitamin B5 intake3 along with practicing holistic stress management to support wellbeing.
Vitamin C
An essential for natural collagen production, which is vital for maintaining skin elasticity and strength to help reduce the appearance of fine lines and wrinkles.4 Vitamin C is an antioxidant, which means it can help protect the skin from UV damage. Find vitamin C in capsicum, citrus fruit, kiwifruit, tomato, dark leafy greens, and parsley.
Vitamin E
Vitamin E is antioxidant-rich, which helps defend the skin against oxidative stress and prevent inflammation to preserve the skin's surface5
In food, the richest sources of vitamin E are leafy greens, brussel sprouts, avocado, almonds, hazelnuts, and olive oil. Vitamin E is a fat-soluble vitamin, so make sure your diet is abundant in healthy fats, including oily fish, nuts, avocadoes, and seeds, to improve your body’s ability to absorb it efficiently.
Omega 3
Omega 3 is an essential fatty acid that supports balanced hormones and helps reduce inflammation in the body to improve skin barrier function, keeping moisture in and irritants out.6
Omega 3 is what we call an essential fatty acid because our body cannot naturally produce it, so it needs to be consumed in the diet. Find omega 3 in oily fish like salmon and mackerel, avocado, nuts, seeds, and olive oil.
Those who suffer from dry, irritated, and inflamed skin, including dermatitis, eczema, and psoriasis, will benefit from increasing their omega 3 intake.
Zinc
Zinc is a skin super healer; it’s essential in forming collagen, assisting wound healing, and improving the quality of the skin.7 Zinc regulates the function of oil-producing glands in the skin, helping remove excess sebum production to manage blemishes.
Zinc is vital for many bodily processes but, unfortunately, is lacking in most modern diets. Increase your zinc intake by consuming oysters, seafood, beans, nuts, whole grains, and pumpkin seeds. Load up on zinc if you’re prone to breakouts and inflammation.
Boost your internal vitamin intake to support overall wellbeing and health, whilst focusing on getting eight hours of sleep, keeping up hydration, and practicing stress management techniques.
