Vitamin A
Vitamin A (known as retinol or beta-carotene) is one of the most important vitamins when it comes to skin care. If your skin cells don’t receive enough vitamin A, your skin will look dry & rough. It is easier for your body to digest vitamin A if you combine it with the fats found in vitamin E. Overdosing with vitamin A may cause headache, dry skin and hair loss.
Vitamin A can be found in:
- Liver: The liver of any animal is rich in vitamin A, however, turkey liver is known to be the best source of vitamin A
- Peppers – paprika, cayenne, chili, red peppers – everything will do
- Carrots – you can eat them either fresh or cooked
- Sweet potatoes – Something that almost everybody loves
- Kale – this green vegetable is very rich in anti-oxidants
- Squash – bake this vegetable and enjoy its great taste
- Lettuce - red lettuce contains more vitamin A, but all kinds will do. Lettuce can make a great a great salad!
- Herbs – oregano, marjoram, basil, parsley
- Papaya – many people don’t like its taste, but you should try making homemade juice from it. It tastes much better!
Vitamin C
Vitamin C (an antioxidant), known for its help in fighting against the common cold. Most forms of Vitamin C are not absorbed by the skin, but it can be found in a great variety of foods.
Vitamin C can be found in:
- Blackcurrant – in jams and juices
- Guava – common in Mexico, but rather hard to find in other countries
- Strawberries – Everyone loves strawberries, but not everyone is aware of their benefits
- Peppers – they are not only rich in vitamin A, but in vitamin C as well
- Kale – Rich on vitamin A & C, just like peppers
- Spring Greens
- Brussels Sprouts
- Broccoli – you can eat them fresh, cooked, even with omelet.
- Citrus Fruits – lemons, limes, pears, grapefruits, oranges, etc.
Vitamin D
Vitamin D can be gained through sunlight, but overexposure to sunlight can be bad for your skin. Thankfully, there are some foods rich in Vitamin D.
Vitamin D can be found in:
- Milk
- Egg
- Shrimps
- Fish – Chinook, cod, sardines, salmon
Vitamin E
Vitamin E is well-known for its scar healing capabilities, but can greatly help in your battle against acne. Vitamin E is a great antioxidant and should taken in small doses.
Vitamin E can be found in:
- Almonds
- Olives
- Papaya
- Red Peppers
- Blueberries
- Greens – spinach, broccoli, kale, swiss chard, turnip greens, etc.
- Sunflower seeds
Niacin
Niacin improves blood circulation and there for prevents the buildup of toxins which is one of the main causes for acne. Niacin is also effective when applied as a mask.
Niacin can be found in:
- Tuna
- Turkey
- Peanuts
- Sardines
- Wheat Bran
- Halibut
- Liver
- Chicken Breast
- Crimini Mushrooms
Zinc
Zinc is a mineral often used for acne treatment, but many people are skeptic about its effects.
Zinc can be found in:
- Low Fat roast Beef
- Oysters
- Sesame Seeds
- Venison
- Green Peas
- Turkey
- Shrimps
- Yoghurt
- Calf’s Liver