5 Important Skin Vitamins and Where to Get Them Naturally

Skin Vitamins.  Our skin is the largest organ in the body.  Taking care of it is as important as taking care of all the other organs in our bodies.  Very important to skin care is making sure that we get all the vitamins and minerals we need.  It may sound trite, but it is so true. 

As we go through this list of 5 Important Skin Vitamins  you are going to realize that if you make sure you have these vitamins, you won't just have perfect skin - your stress will go down - your heart will be healthier - your brain will be sharp - you will be healthy!!  Awesome how these go hand in hand.

1.  Vitamin A. (Fat-soluble antioxidant - also known as Beta-Carotene, also known as Retinol) Vitamin A has been acknowledge as a main nutrient for healthy skin for eons of time.  Vitamin A thickens and stimulates the dermis.  The dermis is where your collagen, elastin (the protein that gives skin the ability to spring back, smoothing out lines and wrinkles) and blood vessels are. 

Vitamin A encourages blood flow to your skin.  Thereby, it helps reduce wrinkles, helps prevent dry, scaly, rough skin and premature aging.  

Lack of Vitamin A often first appears as rough, raised bumps on the back of the arms.  An adequate intake of this vitamin helps prevent many skin conditions such as acne, eczema, psoriasis, brown spots, cold sores, wounds, burns, and sunburn, and can even help get rid of pre-cancerous skin lesions..

You will find this important skin vitamin in carrots, broccoli, sweet potatoes, kale, spinach, watermelon, tomatoes, egg yolks, cod liver oil, liver, milk (and lots more.

Recipe!  Sweet Potato Fries.

Sweet potato fries are a healthy favorite. And so easy.

  • First of all, turn the oven on to 425 degrees and then place a baking sheet in the oven.
  • Next, take 2 sweet potatoes and after washing them, cut them in French fry sized pieces. Put the fries in a large bowl.
  • Now, add 2 Tablespoons of olive oil and salt and pepper to taste.
  • Toss them to coat. Get creative and add your favorite spices - garlic, cumin, cayenne, or cinnamon for a different taste.
  • Take the baking sheet out of the oven with hot pads and set it on a protected surface. Put the fries on the baking sheet and bake them for 15 minutes. Turn the fries over and bake them for 15 minutes longer until they are brown and crispy. (If you bake them too long they get soggy.)
  • Put them in a serving container and serve. Enjoy!

Herbs. (You can find herbs at your local herb store or order them from Mountain Rose Herbs.)

Make a delicious pot of peppermint tea (which is high in the skin vitamin, Vitamin A) by:

  • Bringing 6 cups of water to a boil.
  • Remove the pot from the heat and add 1/3 cup loose peppermint leaves to the water.
  • Cover. Let it steep, covered, so it won't lose its volatile oils, for 15 minutes.
  • Strain through cheesecloth.
  • Add honey, if you like.
  • Drink and enjoy.
  • You can also make a cup of tea using 1-2 teaspoons of loose peppermint in a tea ball, placing it in a cup and covering it with boiling water. Let it steep 15 minutes. Remove the tea ball. Drink and enjoy.

2.  B-Complex Vitamins.  (Include thiamine, riboflavin, niacin, B6, B12, folate, pantothenate, PABA, isositol, biotin, and choline) This group of healthy skin vitamins are grouped together into one group called B-complex vitamins.  This is the way they occur naturally - you will never find just one part of a B vitamin in nature.  If you use a supplement, don't take biotin or niacin, find one that has the entire B Vitamin complex.

As one of the skin vitamins it directly effects the skin, hair and nails.  People who don't get enough B-vitamins often have itchy skin and sometimes hair loss.

B Vitamins are found in lean beef, chicken, egg yolks, milk, yogurt, whole grains, almonds and peanuts, sunflower seeds, soy, leafy green vegetables such as kale and spinach, and fruits such as all berries, bananas, and avocados. 

So spread peanut butter on whole wheat toast and top with avocados! Good, and good for your skin.

Recipe!  Oatmeal Pancakes.

This is a fun recipe.  These oatmeal pancakes are yummy and give you some of those healthy B-vitamins found in whole grains, egg yolks and milk.  The egg yolk and milk also give you Vitamins D and E.  The olive oil adds Vitamin E.

  • 1/2 c. oats, blended in a blender until they turn into flour.
  • 1/2 c. whole wheat flour
  • 1 T. raw sugar
  • 1 t. baking powder
  • 1/4 t. baking soda

Mix all of these dry ingredients together.   

  • 3/4 cup of milk of any kind (buttermilk, 2%, 1%, skim, soy, almond, coconut, etc)
  • 1 t. vanilla
  • 2 T. olive oil
  • 1 egg

Whip these together and add them to the dry ingredients.  Make pancakes and eat. 

Top them with delicious, healthy blueberry topping below.

Herbs!

You can also have a cup of peppermint tea here - as it is high in B vitamins as well.   You might want to make a tea blend by adding equal parts of:

  • peppermint
  • nettle
  • oat straw, and even
  • rose hips

which are all high in B vitamins, then use 1/3 cup of the blend in 6 cups of water, or 1-2 t. to one cup of water.

3.  Vitamin C. (Water-soluble antioxidant)

Another of the main skin vitamins, Vitamin C creates collagen which is necessary for the extracellular stability of the skin.  Studies have shown that increasing your Vitamin C can give you better skin appearance and less wrinkling.  It also decreases dry skin by helping to stop water-loss from your epidermis. 

  Of course Vitamin C is found in citrus fruit, bell peppers, guava, tomatoes, berries, apples, broccoli, dark green leafy vegetables, kiwi, potatoes, (and lots more). Eating a diet with lots of colors regularly helps you make sure you get lots of vitamin C. 

Recipe!  Blueberry Syrup.

Make some delicious topping to put on your oatmeal pancakes.  So easy and good for you.

  • 2 c. blueberries, fresh or frozen will work
  • 1 T. water
  • 2 T. raw sugar
  • Pinch of salt

Put all of these in a pot and cook over a low heat until the sugar has dissolved. Then bring it to a boil, lower the heat and simmer it for 6-8 minutes until the blueberries are bursting.   

  • 1/2 t. cornstarch
  • 1 T. cold water (add more if you want it thinner)

While the blueberries are simmering, put 1 t. cold water in a bowl and add 1/2 t. cornstarch. Stir well.  After 6-8 minutes, add it to the blueberries, bring it back to a boil and boil it for another 2 minutes to thicken it.

  •  1 1/2 t. lemon juice
  • 1/4 t. vanilla extract
  • 1/8 t. ground cinnamon

Remove it from the heat and stir in the remaining ingredients.

You are going to love it. You can even cut down the sugar if you are counting your sugar grams - it will still be delicious and full of Vitamin C and tons of antioxidants.  What a great way to get your skin vitamins.

Recipe! 

Or make easy and delicious applesauce by putting apples, cored, peeled and cut in chunks along with a little water and very little lemon juice in a crock pot and cook them for 6 hours. Take them out, mash them (or if you don't like it chunky use the blender), and sprinkle them with cinnamon and nutmeg if you want, and some maple syrup or cane sugar. Yumm.

Herbs! 

Okay, just go ahead and have the same delicious tea blend you made above, or a cup of whichever one of those herbs you like best, because they are all full of Vitamin C, as well. Horsetail would also be a nice addition as it is full of silica, which is an important mineral for beautiful skin and hair and nails. 

4.  Vitamin D.  (Fat-soluble nutrient)  The best place to find Vitamin D is in the sunshine, fish, egg yolks, milk that has been fortified and juices that have been fortified.

Recipe!  Deviled Eggs. 

Have you tried Deviled Eggs lately.  Someone brought them to a luncheon and they were the hit of the day.  And they are easy.

Boil eggs. When boiled, peel the eggs, cut in half lengthwise and take the yolks out. First of all you mash the yolks. For 6 egg yolks, add:

  • 1/8 c. pain Greek yogurt
  • 1 t. mustard
  • 1 t. white wine vinegar or plain white vinegar

Mix it all into the egg yolks with salt and pepper - and from here on out you can get creative.  Add chopped pickles, or pickle relish, salmon, bacon bits, or if you like it spicy, add  hot pepper sauce and chopped jalapenos.

Pretty amazingly simple and very delicious. No one will think that they are getting all that Vitamin D, and E, which is super good for your skin (and everything else.)

Herbs! 

Sorry! There are no plant or herbal sources of vitamin D. It is fat soluble.

5.  Vitamin E.  As one of the main skin vitamins, Vitamin E is the most plentiful fat-soluble antioxidant, anti-inflammatory vitamin.  It works to defend the skin against free radicals which are the molecules that do damage to collagen and also cause your skin to dry out, allowing you to develop fine lines and wrinkles.  It is important to eat whole foods which contain good fat to boost the absorption of Vitamin E. 

Vitamin E is found in olive oil, whole grains, eggs, nuts (especially almonds), green leafy vegetables such as spinach, turnip greens, chard, broccoli and kale, wheat germ (and more).

Recipe!  Kale Chips.

Have you made Kale Chips yet?  If not, try some.  They are so easy and really fun to snack on without fear of extra calories or fat, but full of skin vitamins.

  •  Turn the oven on to 325 degrees.
  • Simply wash your bunch of kale really well and blot it dry.
  • Tear the leaves off of the stems and tear them into 3" pieces.
  • Now place about 2 tablespoons of olive oil in a bowl (you can add lemon juice and zest to this, or use sesame oil instead and add a tablespoon or so of sesame seeds - use your imagination and come up with some fun stuff).
  •  Put the kale in the oil mix, toss to coat, then lay it carefully on a baking sheet so the pieces don't touch.   (pictured above)
  • Sprinkle with some course salt or herbs.
  • Now stick it in the oven and bake for 15 - 20 minutes. Watch it, and turn the pieces over if they look like they needs it. Cool, serve and enjoy. 

Herbs! (Don't forget - you can get these amazing herbs fresh and fragrant from Mountain Rose Herbs.  Check out their add on the right.  You will love them.)

Our favorite, standard blend above is still great here. The nettle, oat straw, and rose hips all contain Vitamin E. You might just want to leave the peppermint in for taste, if you like, and the horsetail for the silica.

There you have it.  Five easy to find skin vitamins.  Remember to include these foods in your diet and you will very soon notice, not only a change in your complexion, but a change in your energy and your immune system.  And you will be building a strong foundation for future years.

Good luck.  Enjoy your skin vitamins.   


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