Vitamins are essential for growth, normal cell function and development. It can be a challenge to get all the vitamins and nutrients you need if don’t follow a balanced, healthy diet. Vitamin supplements can help to a certain extent, but the best way to get your recommended daily dose is to get acquainted with some of the foods that provide an abundance of vitamins and other nutrients. Consuming these on a regular basis will improve your health and your skin will thank you in the long run.
(Make nutritious, vitamin-packed food a regular part of your diet)
Keep reading to find out more about the vitamin-rich foods that will help you meet your nutritional needs and do wonders for your skin.
1. Avocados
Apart from being delicious, Avocados are packed full of essential vitamins. One serving of avocados gives you folate and vitamins A, B7, and B5. They also have a good dose of healthy fats and antioxidants which protect skin from the damaging effects of free radicals. Eating avocados can prevent wrinkles and slow down signs of aging. You can use them to make guacamole or mash them up and spread them on bread. They can also be added to salads.
2. Brussels Sprouts
Brussels sprouts are an excellent way to get your dose of vitamin C, folate, and vitamin B2. They also contain potassium, phosphorus, and omega-3 fatty acids. Brussels sprouts have high anti-inflammatory properties and can give you healthy, glowing skin. They can be roasted or steamed and added to salads and a host of other dishes.
3. Broccoli
Broccoli is another miracle vegetable which contains vitamins A, E, K, B2, and B5. It is a source of folate and half a cup of broccoli meets 85 percent of your vitamin C needs. Broccoli also contains glucoraphanin which regenerates cells and protects skin from sun damage. It also contains beta carotene which heals skin and gives it a glow. Steamed Broccoli makes a great snack. You can also add it to stir fry recipes and salads.
4. Spinach
This green leafy vegetable offers essential vitamins, such as vitamin A, C, K, B6, B2, and E. It is also packed full of iron and folate. It can help in clearing up acne and maintaining healthy skin. It also protects skin from the harmful UV rays of the sun which lead to skin cancer and premature aging. Spinach can be used as a sandwich filling instead of lettuce, and you can also toss it into salads.
5. Eggs
Eggs have a high nutritional value and are low in calories. They are also excellent sources of protein and are low in saturated fat. They are full of nutrients such as iron, vitamin B, carotenoids, and folate. Eggs contain zinc which is essential for wound healing, supple skin and shiny hair.
Check out Fix Your Skin for more skin care articles and useful tips such as choosing the best foundation for acne prone skin.
6. Fish
Certain varieties are high in omega-3 fatty acids which are essential for heart health. They also provide lean protein and have anti-inflammatory properties. Oily fish contains essential fats which improve the health of skin. There is also evidence that fish oil works against the aging process and prevents wrinkles.
However, keep in mind that it is important to choose sustainable fish such as sardines, and those that are low in contaminants.
7. Red Grapefruit
Red Grapefruits contain potassium, folate, calcium, fiber, lycopene, and vitamins C and B6. Grapefruits are found to lower cholesterol. The red variety of grapefruit also lowers blood triglycerides, another type of cholesterol.
The vitamin C and the antioxidant found in grapefruits protect the skin from environmental hazards. They stimulate the production of collagen and retinol which renew damaged skin and are responsible for skin elasticity. Retinol also treats skin pigmentation and helps fade dark marks.
8. Olives
Olives are rich in vitamin E, iron, copper, and fiber. They are also high in antioxidants which help promote heart health and fight inflammation. Vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. Additionally, olives are rich in fatty acids and antioxidants that nourish, hydrate and protect skin.
Conclusion
To maintain good health, it is best to get your vitamins from seasonal fruits and vegetables at the peak of freshness. These deliver the most flavor and nutrients. Pair these veggies and fruits with other healthy foods like eggs, lean meats and whole grains to get all the nutrients your body needs.
Always opt for unprocessed and unrefined foods as these contain vitamins in a form your body uses best. Vitamin supplements cannot replicate the way nature preserves and delivers these nutrients. The added benefit is that there is no chance of vitamin overdose, as long as you consume a variety of foods. Make the vitamin-rich foods mentioned in this article a regular part of your diet and you will soon start reaping the health benefits.
For more information on vitamins and their skin benefits, take a look at the infographic below.
This Infographic 14 Potent Vitamins for Younger and Healthier Skin was created by Fixyourskin.com