Food for clearer skin. Is beauty only skin deep?

Well what I know for sure is beauty comes from within, not only from within our souls and the type of person we are but literally from within our bodies. What we do to our bodies and what we put into our bodies reflects directly on our outer skin. If our bodies are stressed and being indulged with lots of unhealthy things, then no matter what you do on the outside, your skin will never be at its best.

Our skin plays a very important role for our bodies. Skin is much more than our body’s visible layer, it is our biggest organ. Meaning, it is alive and is responsible for many important duties, particularly it is the first layer of our immune system, shielding us from the millions of germs and dangers we face every day. It’s our first defence against bacteria and viruses, not to mention the elements, such as the sun, the cold and the wind.

So, it is vital to keep our skin strong and healthy. As we age our skin becomes thinner and drier and more prone to damage. While we can’t control or prevent ageing, we can control many other factors that influence our skins health.

Is your diet filled with one of your skins worst enemies – processed food? Processed foods leave your skin looking and feeling dull, oily and discoloured as well as weak and stressed. But bodies that are nourished with whole foods, fuel the skin with necessary vitamins and minerals, providing the skin with what it needs to display a healthy glowing appearance.

What vitamins do you need and what do they do?

Here is a list of the basic vitamins you need to include in your diet for healthy, happy skin.

1. Vitamin A

Vitamin A is the number one essential for healthy skin. It is necessary for the maintenance and repair of vital skin tissue. It encourages healthy skin cell production and growth. It also stimulates fibroblasts, which are the cells responsible for developing collagen, which is responsible for keeping the skin firm. We all want that, right?

If your body is lacking vitamin A, your skin may be flaky and dry and your complexion thick and dull.

Get your daily requirement of vitamin A through foods such as sweet potatoes, carrots, and dark, leafy vegetables, apricots, mangos, eggs and fish. 

2. Vitamin B Complex

Vitamin B Complex contains the nutrient biotin, which forms the basis of nails, hair and skin cells. They help protect the immune system and help fight free radicals. They also help convert our food into fuel.

If you’re not getting enough vitamin B complex you can experience an uneven skin tone, dermatitis or hair loss.

The best foods to get your daily dose of your B vitamins are lean meat, berries, pork, chicken, fish, grains, milk, nuts, eggs, yogurt, fruits and leafy vegetables. 

3. Vitamin C 

Is known to fight colds but also helps the production of collagen. It also helps to reduce wrinkles, improve skin texture and reduce photo damage.

If your lacking vitamin c you may have dry and splitting hair, dry red spots on your skin, rough, dry scaly skin and you may feel tired and lethargic and have a weakened immune system.

To get the most vitamin C for your body, your diet should include, oranges, red & green capsicum, kale, broccoli, strawberries, guava, kiwi and grapefruit. 

4. Vitamin E

This vitamin is important as an antioxidant in the body and naturally slows ageing and repairs skin. That’s got your attention, right!

You know you’re not getting enough vitamin E if your immunity is low, triggering sickness often and for longer periods, muscle weakness, digestive issues and skin problems.

Vitamin E is found only in plant foods, such as nuts, grains, sunflower seeds, olives, fruit and wheat germ, spinach, butternut squash, kiwi, broccoli, avocados, asparagus and tomatoes.

5. Vitamin K

This sometimes forgotten vitamin is responsible for many things required for a healthy body and healthy skin, including reducing bruising, antioxidant properties, helps prevent cancer, improves bone density, protects the heart and helps maintain healthy blood clotting.

Some symptoms of a vitamin K deficiency are heavy menstrual bleeding, dark circles under the eyes, easy bruising and bleeding, eg nose and gums.

Vitamin K enriched foods include dark leafy greens, broccoli, cucumber, fish and eggs.

So, there you have it. My challenge to you is to remove as many processed foods as possible from your diet and replacing them with at least one item from each vitamin group, every day. Not only will you begin to see your skin transform but you will also feel so much better physically and have much more energy. I dare you to give it a go!