Knowing your vitamins

Vitamins should be an important part of everybody’s beauty toolkit.

Everybody knows that sometimes there are days when moisturizers and make-up just do not cut it. They are used, essentially, to treat the symptoms of underlying problems. True beauty comes from the inside, and it does not depend on the luck of having good bones. There are three ways to improve it and they are exercising, drinking plenty of water, and eating a diet rich in the right vitamins and minerals.

Vitamin A

Vitamin A is important for bright eyes and healthy, elastic skin. It helps to keep dryness and wrinkles at bay. It can be applied topically in various skincare preparations (as retinoic acid) but it is better to get enough in the diet to prevent problems arising in the first place. Eggs and dairy, carrots, yellow peppers, liver, dark green leafy vegetables and strawberries are all good sources.

Vitamin B

B vitamins help with iron absorption, maintaining good general health. They also contribute directly to keeping the skin healthy and resistant to infection. Most of the common skin problems are linked to Vitamin B deficiency. Mushrooms are especially rich in this vitamin and it can also be found in eggs, poultry, fish, cereals and bananas.

Vitamin C

Vitamin C was one of the first important nutrients that people knew about because its absence – once common on long sea voyages – causes scurvy, or cracking of the skin. Getting enough of it helps to keep skin smooth and healthy, maintain good tone and an even coloration. It has also been shown to help prevent skin cancer. Vitamin C can be found in citrus fruit (except limes), green leafy vegetables, strawberries, kiwi fruit and potatoes. The use of Vitamin C serum can also be of great benefit to the skin.

Vitamin E

Vitamin E is important for keeping skin well moisturized from the inside and preventing flakiness, as well as reducing the risk of skin cancer. It also helps to keep hair in good condition. Fish, olive oil, nuts, eggs and leafy green vegetables are all good sources of this vitamin.


Important minerals to be aware of in a beauty regime include:

Zinc – reduces sagging of the skin and helps to maintain healthy hair. Found in beef, lamb, shellfish and pumpkin seeds.

Sulfur – helps with natural skin shedding and assists in fighting infection. Found in eggs, beef, onions, dark green leafy vegetables, garlic and mustard.

Selenium – helps to prevent acne. Found in Brazil nuts (three a day is adequate), fish, beef and lamb.

Silica – maintains the connective tissue that gives the face its fullness. Found in green beans, mango, strawberries, leeks and oats.

Plenty of stores offer both supplements and other products such as supplements to ensure that you getting the right balance of vitamins and minerals in your daily diet. For vegetarians, vegans and those allergic to certain types of food this is especially important.

Do you ensure you get the right vitamins in your diet?


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