I learned about nutrition and vitamins for skin later in life. In my 20’s I was obsessed with fad diets and taking vitamins was not in my regimen. Since I had started eating the right foods and taking vitamins on regular basis I saw my skin improve, felt more energy and experienced my hair and nails grew faster and healthier. I want to share some foods you can eat that contain the vitamins to help improve your health on the inside and help achieve healthy, beautiful glow on the outside.  Here’s my vitamin guide for beautiful skin.

Vegetables are high in vitamin A that helps repair your skin and help with acne, reduction of lines and wrinkles. Foods that contain vitamin A are vegetables like carrots, peas, spinach, sweet potatoes, tomatoes, broccoli and kale plus most fruits.

Vitamin B helps with skin, hair and nails, which you can find this vitamin in foods like milk, yogurt, eggs and cheese. Your body absorbs vitamin B when you eat beef, chicken, turkey and green leafy vegetables like Kale , spinach, cabbage and fruits like banana, avocado and raspberries. I personally include at lease 2 or 3 of these food with each meal.

vitamin_guide_limeVitamin C is a vitamin you don’t want to miss. Oranges , grapefruits, tomatoes, and pretty much any citrus fruit you get contain vitamin C. It help the production of collagen and helps with skin elasticity. Specially if you are over 35 like I am you want to get plenty of vitamin C to prevent the breakdown of collagen that causes sageness to the skin. No wonder so many skincare products contain vitamin C.

Cottage cheese is one of the snacks I love and it contains a mineral called selenium which works similar to vitamin E which is an antioxidant that helps to build and maintain a healthy skin tissue.

Avocado is a great source of natural fat that has lots of B- complex vitamins. It’s great for irritated, blotchy or red skin but if you are allergic to this creamy delicious fruit like I am, avoid it at all cost.

This one is my favorite since I love seafood. Omerga-3s and Zinc, they can be found in Salmon and Oysters. Zinc helps your old surface skin to shed while helping new cell to regenerate and grow, giving you a youthful luminous skin. Omega-3 fatty acids helps reduce skin redness and inflammation and also helps with circulation.

Ok this list is getting better and better!

Dark Chocolate is a great antioxidant. I’m talking really dark higher then 75% coco, that way it contains less sugar. Apparently dark chocolate increases the blood flow and keeps your skin from sun damage. I didn’t really need a reason to indulge in some dark chocolate.

Vitamin E  I mentioned above that vitamin E is an antioxidant. You can find this essential vitamin that protects your skin from sun damage and free radicals in seeds and nuts. Sunflower seeds dry roasted peanuts, almonds and hazelnuts are a great source of this vitamin. They lock moisture in your skin to prevent it from aging and looking dry.

Remember to keep your body hydrated with plenty of water. Drink at least 8 glasses of water each day to eliminate toxins and to clean out your system.

Do you take vitamins? What’s your favorite vitamin rich foods?

Let us know in the comments!