EATING a plant-based, nutrient-rich diet provides many of the essential vitamins and minerals needed to keep your skin healthy, support repair, and prevent damage.
Although supplements can help when necessary, it is almost always best to obtain vitamins through food.
Vitamin A for healthy skin
Vitamin A (retinol) is widely known for supporting bone growth and good vision, but it also plays a vital role in maintaining healthy skin. It speeds up wound healing and protects skin cells from damage caused by free radicals.
Food sources of vitamin A include: Beef liver, Ricotta cheese, Atlantic herring, Fortified milk and cereals.
Beta carotene—found in brightly coloured orange foods such as sweet potatoes and carrots—is converted by the body into vitamin A.
Vitamin A is fat-soluble, meaning the body stores any excess, so it should be consumed in moderation.
B Vitamins for healthy skin
The eight B vitamins support several essential body functions, including skin repair, cell renewal and improved skin tone. They are water-soluble, so excess amounts are naturally excreted by the body.
Common sources of B vitamins include: fortified breakfast cereals and milk, Meat (beef, pork, chicken, turkey), Fish (tuna, trout), Rice, Black beans, almonds and peanuts.
Older adults are more likely to be deficient in vitamins B6 and B12 and may benefit from a daily multivitamin or B-complex supplement.
Vitamin D for healthy skin
Vitamin D supports skin cell growth and repair. Although it is found naturally in only a few foods, the body can produce it through sunlight exposure.
Food sources include: fatty fish, fortified milk, yoghurt, fortified breakfast cereals and some fruit juices.
Sunlight remains the easiest source. Just 10–15 minutes of sun exposure per week can help the body produce adequate vitamin D. However, the amount needed may vary depending on location and skin colour.
Those who cannot get enough vitamin D from food or sunlight may consider taking a supplement.
Vitamin C for healthy skin
Vitamin C is another water-soluble vitamin that combats free radicals and supports collagen formation—an essential protein for skin firmness and elasticity.
Rich sources of vitamin C include: citrus fruits such as oranges and grapefruits
cantaloupe
strawberries
leafy greens like spinach
green and red peppers
Source: Harvard Health Publishing
