Know your Vitamins

There have been many a time when I wish I had a vitamin cheatsheet with me. What are vitamins, what are they and where do I get them? 

Vitamin A(Retinol): supports vision, skin, bone and tooth grow along with reproduction. Some examples are: mangoes, carrots, squashes, pumpkins and broccoli. 

Vitamin B1(Thiamin): boosts metabolism, energy levels and helps nerve function. Watermelon, tomatoes, spinach, milk and pork chops contain an abundance of B1. 

Vitamin B2(Riboflavin): also boosts energy levels and helps with skin health. Some foods like broccoli, spinach. mushrooms, eggs, milk and porkchops contain vitamin B2. 

Vitamin B3: boosts metabolism, and promotes skin, digestive and nerve health. Vegetables like spinach, tomatoes and potatoes along with meats like beef, chicken and shrimp contain the vitamin.

Vitamin B6: helps in red blood cell production along with amino acid and fatty acid metabolism. Bannanas, Watermelon, tomatoes, broccoli, potatoes along with chicken and white rice contain vitamin B6. 

Vitamin B12: is used in making new cells, breaking down fatty acids and amino acids. Examples include all kinds of meat, fish, eggs and milk. 

Vitamin C(asorbic acid): is used in new cell synthesis, breaking down fatty acids and amino acids. Fruits like mangoes, oranges, lemons, grapefruits and vegetables like spinach, broccoli, tomatoes and green beans contain vitamin C. 

Vitamin D: promotes bone health and is contained in foods like milk, eggs, oranges and fish. It can also be self synthesized by being in direct sunlight. 

Vitamin E: is an antioxidant that regulates oxidation and supports cell membrane stabilization. Avocados, cod, shrimp, tofu and sunflower seed contains high amounts of Vitamin E. 

Vitamin K: synthesis of blood clotting proteins and regulates blood calcium. Vegetables like broccoli, spinach and brussel sprouts contain vitamin K.

If you are curious how these same vitamins can help your skin be healthier click here. 

6 foods that are good for your skin

1. Avocados: Avocados are filled with essential oils and B vitamins that will nourish your skin. One specific B-complex vitamin is Niacin which is an inflammatory that soothes the skin. Avocados have 27% of your daily need of Niacin.

2. Mangoes: Mangoes are full of Vitamin A which repairs skin cells. If you have a deficiency in Vitamin A, you are likely to have dry, flaky skin. Bonus: Mangoes only have 70 calories per serving!

3. Almonds: Almonds are amazing for your skin since it is abundant with Vitamin E. In fact it has 150% of your daily need for Vitamin E. Vitamin E helps moisturize dry skin and it’s antioxidants protect against both skin damage and aging.

4. Cottage Cheese: Although Cottage cheese is filled with diary which is an essential need for humans. Selenium, not calcium is why we love Cottage Cheese for the face. Selenium like Vitamin E protects against skin damage and aging. But it also helps prevent Skin cancer and fights dandruff.

5. Acerola Cherries: These are not your regular cherries as these contain 100% of your daily need for Vitamin C. Since Vitamin C is an antioxidant it fights against skin damage and wrinkles. But Vitamin C also helps produce collagen which is the structural protein of your skin.

6. Oysters: Oysters are delicious to taste but they are also filled with Zinc. Zinc helps with the production of elasticity.

7. Baked Potato: Have a craving for french fries? Put those down and eat one baked potato. One baked potato will give you your daily need for copper which combined with Zinc and Vitamin C makes sure your skin stays healthy.

8. Mushrooms: Put down your concealer there is a natural solution that could help your blemishes. Mushrooms are abundant with Riboflavin(Vitamin B2) which helps improve skin blemishes.

9. Flaxseed Oil: For all non fish lovers out there rejoice! We all know that Omega3’s are great for the skin but did you know that Flaxseed does too?