Blog 01 - Vitamins for your Skin
Volume 01
Hello and welcome to my first ever Skin by Heather blog post.
This reminds me of the late 00’s and my “fashion” blog (that I don’t wish to find again.) The OGs know I have loved a blogging since primary school (I’m 32 now eeekkk long time) before the internet I used to make “newsletters” on whatever topic I fancied that week. Print it off and force unsuspecting victims into reading it. So this feels great to be back blogging!
Anyways less of the blogging nostalgia and welcome to SKIN BY HEATHER.
Skin Vitamins
So at Skin by Heather, I want to share the importance of incorporating vitamins into your diet to promote healthy, vibrant skin.
The skin is the largest organ in the body and serves as a barrier against external pollutants, toxins, and harmful UV rays. It also helps regulate body temperature and plays a vital role in immune function.
Achieving healthy skin involves various factors, including adopting a healthy lifestyle, following an appropriate skincare routine, and guarding against sun exposure. Additionally, a diet abundant in vitamins, antioxidants and nutrients plays a critical role in maintaining skin health.
So what are the most important vitamins for skin health?
Vitamin A
controls acne, anti-inflammatory, promotes collagen.
It plays a vital role in skin cell growth and repair, which helps keep the skin looking youthful and healthy. Vitamin A helps to regulate sebum production, the oily substance leading to acne when produced in excess.
It also has anti-inflammatory properties and promotes collagen production, which can help to reduce the appearance of fine lines and wrinkles.
Where to find Vitamin A?
VITAMIN A1 (natures retinol)
Beef Liver, Lamb Liver, Liver Sausage, Cod Liver Oil, Cooked Makaral, Cooked Salmon, Bluefin Tuna, Goose Liver Pate, Goat Cheese
VITAMIN A
Baked Sweet Potato ,Baked Butternut Squash, Cooked Kale, Cooked Greens, Cooked Carrots, Mangos, Cantaloupes, Grapefruit, Watermelon, Papaya, Apricot.
Vitamin A contributes to cell renewal and repair, but note that excesses during pregnancy may harm the baby.
Vitamin C
anti oxidant, protects skin, brightens , evens texture
This vitamin is a powerful antioxidant that helps protect the skin from free radical damage caused by environmental factors such as pollutionand UV radiation. The exposure can lead to premature ageing and skin damage.
Vitamin C is also essential for collagen production, which is vital for skin elasticity and firmness. In addition, it helps to brighten skin complexion, reduce the appearance of dark spots, and improve skin texture.
Where to find Vitamin C?
In order of strength per 100g
Rose hips, Chilli Peppers, Guavas, Yellow Peppers, Blackcurrants, Cantaloupe, Parsley, Mustard Spinach, Kale, Kiwis, Broccoli, Brussel Sprouts, Lemons, Lychees, Papayas, Strawberries, Oranges,
Vitamin D
skin barrier, acne, psoriasi, eczema
It helps regulate cell growth and differentiation, which is vital for maintaining the skin’s barrier function and promoting wound healing. Vitamin D also supports the skin’s immune system, protecting against infection and inflammation.
Additionally, vitamin D helps regulate the production of sebum, the skin’s natural oil, which can help reduce the appearance of acne. Adequate vitamin D levels may reduce the risk of certain skin conditions such as psoriasis and eczema.
Where to find Vitamin D?
Fatty Fish (Salmon), Herring and Sardines, Cod liver Oil, Canned Tuna, Egg Yolks, Mushrooms + exposure to sunlight however always wear your SPF to protect your skin.
Vitamin E
Most powerful vitamin for the skin
One of the best-known micronutrients for skin, vitamin E is a powerful antioxidant.
It helps protect the skin from damage caused by environmental factors, such as extreme weather conditions and lifestyle stressors like stress or lack of sleep.
In addition, vitamin E helps hydrate and moisturise the skin — thereby reducing the appearance of fine lines and wrinkles. It also supports the skin’s natural healing process and may help reduce inflammation and redness.
Where to find Vitamin E?
Wheat germ oil, Sunflower seeds, Almonds, Hazelnut Oil, Sunflower Oil, Almond Oil, Hazlenuts, Pinenuts, Goose meat, Peanuts, Atlantic Salmon, Avocado, Rainbow Trout, Red Pepper, Brazil Nuts, Mango, Kiwifruit, Lobster, Cod, Blackberries, Beet Greens, Butternut Squash, Asparagus, Spinach
Vitamin K
Dark Circles, Skin Redness
This vitamin plays a crucial role in the process of blood clotting.
In addition, it helps reduce the appearance of dark circles and bruising by strengthening the walls of blood vessels and capillaries.
Strengthened blood vessel walls help prevent blood leakage, which can cause discolouration and bruising under the eyes.
Vitamin K has anti-inflammatory properties, which can help reduce skin redness and irritation.
Where to find Vitamin K?
Kale (cooked), Mustard Greens (cooked), Swiss Chard (raw), Collard Greens (cooked), Spinach (raw), Broccoli (cooked), Brussel Sprouts (cooked), Beef Liver, Pork Chops, Chicken, Green Beans (cooked), Prunes, Kiwi, Beet Greens (cooked), Parsley (fresh), Cabbage (cooked)
Vitamins to look for within Skincare Products
Biotin
Maintains skin barrier, improves skin hydration, reduces inflammation, improves fine lines.
Also known as vitamin B7, biotin is crucial in promoting the growth and maintenance of skin, hair, and nail tissues by supporting keratin production. This protein is a major component of hair, skin, and nails.
However acne is caused by an over accumulation of dead skin cells inside the pore. Biotin works to create new skin cells at a rapid rate, so for someone who is already prone to an increased amount of skin cells, adding even more from biotin, is not advisable as acne lesions will inevitably form.
Niacin
Improves and strengthens barrier function, brightening, evens skin tone, reduces inflammation,
Also known as vitamin B3, niacin is a water-soluble vitamin that improves skin barrier function. It helps strengthen the skin barrier by promoting the production of ceramides, essential lipids that help keep the skin hydrated and protected.
Niacin also brightens the skin, as it can reduce the appearance of hyperpigmentation, skin tags and age spots. It does this by inhibiting the transfer of pigment to skin cells, which helps to even out skin tone and improve overall radiance.
It also helps reduce inflammation and redness in the skin by blocking the production of inflammatory mediators and promoting the release of anti-inflammatory compounds.
Pantothenic acid
Anti inflammatory, moisturising, good for sensitivity
Also known as vitamin B5, pantothenic acid is a component of coenzyme A, which produces the skin’s natural oil, sebum. Pantothenic acid can help keep the skin moisturised and prevent dryness and flakiness by supporting sebum production.
It also has anti-inflammatory properties that can help reduce redness and skin irritation. This property makes it a useful ingredient in skincare products for people with sensitive or acne-prone skin.
Zinc
Anti inflammatory, anti oxidant, good for acne, psoriasis and eczema
Zinc is involved in many cellular processes, including protein synthesis and cell division, which are crucial for skin repair and growth. It also has anti-inflammatory and antioxidant properties, which can help to reduce skin inflammation and damage caused by free radicals.
Zinc deficiency can lead to various skin problems, such as acne, eczema, and psoriasis. Therefore, ensuring an adequate zinc intake through diet or supplements is essential for maintaining healthy skin.
Copper
Antioxidant, stimulates elastic and collagen
Copper is a critical component of collagen, a protein that gives skin its strength and elasticity. Copper has antioxidant properties that can help to protect skin cells from damage caused by free radicals.
It stimulates the production of elastin, another protein that keeps skin firm and supple. Copper deficiency can lead to dry, dull and sagging skin. So, including copper-rich foods in your diet, such as shellfish, nuts, and seeds, can help to promote healthy and beautiful skin.
Iron
Improves skin strength, collagen and elastin, oxygenates cells,
Iron helps improve skin strength and elasticity through the production of collagen. Iron also plays a role in oxygenating skin cells, promoting healthy blood flow, and preventing anaemia which can lead to pale and dull-looking skin.
You can get iron through a balanced diet that includes red meat, poultry, seafood, beans, and leafy green vegetables to maintain healthy skin.
Magnesium
Produces collagen, regulates oil production, anti inflammatory,
Magnesium helps produce collagen and regulate the skin’s oil production, reducing the likelihood of acne breakouts.
It has been shown to have anti-inflammatory properties, making it helpful in treating skin conditions such as eczema and psoriasis. Additionally, magnesium can help protect the skin from sun damage, leading to premature ageing and skin cancer.
Manganese
Antioxidant, protects, heals, anti inflammatory
Manganese has antioxidant properties that protect your skin from damage caused by free radicals. It also aids in wound healing, protects from UV radiation, and has anti-inflammatory properties that may help reduce acne.
Omega 3 Fatty Acids
Hydration, protection, Reduces premature aging and inflammation,
Omega 3 fatty acids can help reduce inflammation, prevent premature ageing, and improve skin hydration and texture. Omega-3s can also help protect the skin from damage caused by UV radiation and environmental stressors like harsh weather conditions.
And one last tip -
Limit processed foods and sugar:
Consuming processed foods and sugary drinks can contribute to inflammation and oxidative stress, negatively impacting skin health.
I hope you’ve enjoyed my research and have learnt something new today about what whole foods and vitamins are good for your skin and how you can incorporate them into your diet.
I am by no means claiming to be a professional, this is just a blog sharing my own research. For others to enjoy!
Thank you for reading
Heather xxx
GLOWING like a little ray of happiness.
Book a facial today at Skin by Heather to preserve your skin and look after it professionally the best you can!
Click the home page - then click book now or email myself contact@skinbyheather.co.uk
