|
Skinfood Nutrient |
Role in Supporting Beauty | Deficiency | Delicious & Best Food Sources |
| Vitamin A | Plays a role in preventing dry skin, blemishes and acne. Stimulates collagen and base layer of skin cells production for smoother more radiant appearance. Antioxidant and anti-inflammatory properties enhance appearance of skin and degeneration of ageing. Healthy eyes and keen vision! | Wrinkle formation, dry, scaly or rough skin including blemishes and goose like pimples on upper arms etc. Thickening of skin on palms and soles. Increased risk of infection. | Consumer both animal and plant sources together with zinc rich foods to get the most out. Liver, beef, orange fruits and vegetables – pumpkin, carrots, rockmelon, dried apricots, sweet potatoes, dark leafy greens – kale and spinach. |
| Vitamin B Complex | Consists of the 8 vitamins: essential for breakdown of carbohydrates, fats and proteins for energy. Energy is essential for cell division and growth. Assists protein synthesis (collagen, keratin and elastin). Helps make blood and provides oxygen to help cells absorb nutrients more efficiently. | Acne, dermatitis, Inflammation, blotchy pigmentation, skin cracking, dermatitis, lines and wrinkles. Cracks and sores around the mouth. | Richest sources are meat, fish and dairy products, cereals (fortified), dark leafy greens, legumes and grains. |
| Vitamin C | Powerful antioxidant that fights free radicals. Can prevent skin damage and reduce the aging effects of chemicals, cigarette smoke, sun damage and inflammation. Essential for collagen synthesis to maintain the cells structure to keep skin plump and smooth. | Wrinkles, sagging skin. Bruises easily and takes longer to heal. Sun damage. | Citrus, kiwi fruit, tomatoes, dark leafy greens – kale, fresh herbs, red capsicum, strawberries. Water soluble, thus body cannot retain VC reserves and needs to consume frequently. |
| Vitamin D | Important in maintaining immune system health. | Skin infection and disease. | Best consumed via sun however oily fish, egg yolks contain small amounts |
| Vitamin E | Major antioxidant, minimises fine lines and wrinkles by protecting collagen and elastin from free radical damage. Keeps skin fats healthy (free of oxidation), provides barrier to slow moisture loss to keep skin soft and smooth. Mild UV protection. May help with wound healing or dry cracked skin. | Dry, cracked, sagging or wrinkled skin. Sun damage. Sun spots. | Sunflower seeds, almonds, leafy greens – spinach, pine nuts, peanuts, apricots, wheat germ, avocado. |
| Vitamin K | Helps to preserve elastin in skin cells so skin remains tight, bounces back when pressed and doesn’t wrinkle. Helps to minimise discoloration such as bruising, under-eye darkness (works with Vitamins and C) and even spider veins. | Sagging, soft, wrinkled skin. Deficiencies mostly arise from problems effecting the absorption of vitamin K not a lack of the vitamin itself. | Green leafy vegetable: kale and spinach are the richest source. Greenpeas. Broccoli. Brussel Sprouts (all the brassica family) high levels. Absorption is enhanced when accompanied by vegetable oils. Heat stable. Freezing destroys. |
| Calcium | Supports new cell production - clear blemishes and helps tired skin revitalise. Helps generate sebum which maintains healthy skin moisture levels keeping it soft, smooth and hydrated skin. | Associated with eczema and brittle nails. May appear dry, thin and fragile | Green leafy veggies – Kale & broccoli, dairy, sesame & flax seeds, tofu, brazil nuts and almonds.Needs magnesium to wor. |
| Copper | Stimulates collagen and elastin formation. | Reduces skins resilience and ability to heal. Damage to blood vessels. | Organ meats (especially liver), seafood - molluscs, nuts- cashews, seeds - sesame, pumpkin & sunflower, cocoa powder. |
| Chromium | Helps maintain blood sugar levels, improves circulation and allows energy to be extracted from macro nutrients for healthy glowing skin. | Poor circulation, dull skin. | Egg yolk, meats, broccoli, green beans, mushrooms and whole-grain products, particularly bran cereals. |
| Cysteine amino acid | Assists in promoting healthy skin elasticity and texture. Necessary for protein building, cell division and skin repair. | Poultry, yoghurt, egg yolks, capsicum, garlic, onion, broccoli, oats | |
| Folate | Required for energy production in skin cells to upkeep daily repairs. | Blotchy pigmentation and skin cracking | Spinach, lentils, citrus and papaya |
| Iron | Collagen production to keep your skin tight and smooth; Promotes oxygenation of blood for rosy complexion, healthy immune system and energy production. | Reduces the skins ability to regenerate & repair. Pale and anaemic. | Beans & lentils, nuts and seeds, green leafy vegetables, wheat germ and whole wheat cereals, eggs. |
| Magnesium | Enzyme activator enabling utilisation of key antioxidants and production of collagen. | Premature Ageing | Pumpkin & watermelon seeds, brazil nuts, almonds, cashews, soy beans, wheat germ and bran. |
| Manganese | Plays a role in formation of connective tissue. Major component of enzymes. Promotes oxygenation of blood for rosy complexion. | Reduces the skins ability to regenerate & repair. Pale and anaemic. Inflammation. | Seeds, cacao beans, spinach, brazil nuts, almonds, kale, |
| Potassium | Skin moisturising by playing vital role in balancing fluids –inc waste elimination and cell regeneration. | Dry skin, dull. | Avocado, spinach, broccoli, banana |
| Selenium | Preserves elasticity of tissue | Premature ageing | Brazil nuts. Oily fish, meat and poultry, sunflower seeds, grains – wheat germ, barley, brown rice and oats. |
| Silicon /Silica | Known as a youth mineral. Promotes tissue firmness; strengthens nails, skin, hair; maintains skin elasticity. | Poor skin quality – thinning of skin, lack of strength. Brittle nails and hair. | Cucumbers (leave skin on), red capsicum, greens, asparagus, tomatoes, leeks, beans, strawberries and oats, alfalfa, radish, rhubarb, mango. |
| Sulphur | †œmost beautifying nutrient’. Promotes radiance and healthy skin - synthesis of key enzymes and liver functions. Needed for collagen and keratin production giving cells strength, flexibility and elasticity. | Skin problems – eczema, psoriasis and rashes. Dull complexion, brittle nails & hair including poor growth. | Brassicas – cabbage, broccoli, cauliflower, brussel sprouts. Alliums – onions, shallots, garlic, leek, animal and dairy products, flax and sunflower seeds. |
| Zinc | Essential for great skin complexion. Helps heal wounds; needed for collagen production, cell repair and production of DNA, RNA & enzymes (esp. the powerful anti-inflammatory, anti-oxidant enzyme super oxide dismutase (SOD)) | Acne, Dull skin, premature aging, scars, rashes, delayed wound healing, skin disorders. | Animal produce: poultry, lean meats and oysters. Poppy, pumpkin, sunflower & sesame seeds, pecans & cashews, pine nuts, macadamia nuts, and whole grains like quinoa or just the germ of wheat. Works synergistically with Vitamin A & E |
