Put simply vitamins are defined as organic substances which in small amounts are necessary to sustain life. They are essential nutrients that the body cannot produce enough of on its own as they must be obtained from food (or supplements).
At the moment the officially listed vitamins include: Biotin, Carotenes, Folate, Vitamin A, Vitamin B Complex, Vitamin B12, B2, B3, B5, B6, C, D, E and K. These vitamins must be obtained from food as they are either not made in the body at all, or are not made in sufficient quantities for growth, vitality and well-being. If you are deficient of any vitamin your body will be impacted by disease symptoms which can only be cured by that consumption of that vitamin.
These vitamins all obviously play an integral role in a healthy complexion whether the source is food or supplements. Here we will investigate the vitamins which I believe make it into the top five and the reasons why…
Vitamin C is one of the most well known and needed vitamins, both inside and out. It is vital for fighting infections, healing wounds and keeping blood vessels and tissue healthy. It is also a potent antioxidant that protects the cells from free radicals.
BEST FOOD SOURCE: Oranges, Brussels sprouts, Strawberries, Broccoli, Cranberry Juice, Melons and Collard greens
For the record most of the B vitamins are found naturally together and they are best consumed together as they each work best as part of the group. Vitamin B increases blood circulation and tissue repair and is essential in the formulation of red blood cells. B5 in particular can help maintain the health of your skin and hair.
BEST FOOD SOURCE: Beef liver, Pork, Milk, Yoghurt, Avocados, Green Vegetables, Chicken, Salmon, Peanut butter, Potatoes, Sunflower seeds, Eggs, Nuts, Fish to name a few
Here is another vitamin that promotes healthy skin, as well as healthy hair and nails. It works as an antioxidant which means it protects the cells and tissues from damage.
BEST FOOD SOURCE: Wheat germ oil, Safflower oil, Sunflower oil, Spinach, Wheat germ, Butter, Eggs, Oats, Sweet Potato, Peanuts
The primary role of vitamin A is to help build healthy eyes and growth and bone development. But its’ anti-carcinogenic and antioxidant properties work best at preventing aging skin promoting strong hair, teeth, gums and stimulating immunity. This is the best overall age fighter.
BEST FOOD SOURCE: Beef liver, Fatty fish (mackerel), Milk, Egg yolks, Cheese and Yellow Orange Fruits and Vegetables like carrots, pumpkin, papaya, mango, sweet potato, winter squash, rockmelon and spinach
Vitamin D helps to maintain a healthy liver by reducing inflammation in the body. Vitamin D taken with omega 3 fatty acids can be a powerful liver healer.
BEST FOOD SOURCE: Canned sardines, Mackerel, Herring, Shrimp, Fortified milk, Egg Yolk
To maintain a healthy and youthful looking complexion do your best to ensure that your intake of vitamins is more than sufficient. Your skin will thank you for it!