Expanded transcript from video… You may have heard the saying, “Great skin begins from within.”  Well, it really is true. The skin is the largest organ of the human body and has to work hard to perform all its functions and still look its best. Your skin regulates your body temperature and provides protection, absorption, secretion and sensation.

To do its job, you need several essential vitamins, minerals and fats. In this segment, we’ll zero in on the vitamins and teach you the ABC’s and E’s of good skin nutrition.

Vitamin A

Starting with vitamin A…this vitamin keeps your skin soft and rebuilds your body tissues.  If you don’t get enough vitamin A, you’ll end up with dry, scaly skin.  This antioxidant destroys the free radicals that break down your skin’s elastin and collagen – the vital components of youthful, firm, and resilient skin.

Vitamin A can be found in the form of a pigment called beta-carotene. Great sources of vitamin A include:

  • Egg yolks
  • Deep yellow and orange fruits and vegetables

Also, think dark and leafy green as these foods are excellent ways to get vitamin A. Vegetables like:

  • Spinach
  • Lettuce
  • Kale

Think of the colors of a carrot (which are orange and leafy green) to help remind you what foods have vitamin A.

Vitamin B

Next, is Vitamin B. B vitamins promote a glowing, clear complexion and help renew skin cells. Without enough vitamin B, your skin will crack and become inflamed and irritated. To help you remember some foods that are great sources of B, think “B ” for “brown” like:

  • Brown rice
  • Brown bread (Be sure the bread is brown due to its whole grain content.  Some manufacturers use molasses and caramel coloring to make it look whole grain when it is not.)
  • Wheat germ
  • Eggs (which are also available in brown)
  • Chicken

Other foods packed with B (and also start with the letter “B”) include:

  • Bran
  • Beans
  • Baked potatoes
  • Beef
  • Broccoli
  • Bananas

Vitamin C

After A and B, there’s vitamin C. This antioxidant is vital for healing wounds, resisting infection, and for collagen formation. Collagen is a fibrous protein that is the key to having firm and plump, youthful skin. Lack of vitamin C can result in skin that bruises easily, doesn’t heal, and is dry, rough and scaly.

Foods packed with vitamin C:

  • Citrus fruits
  • Citrus juices

Other good sources that also start with the letter “C” include:

  • Cantaloupe
  • Currants
  • Cabbage
  • Chilis  (But…it may be harder to eat a cup of red chilis than it is to eat a cup of cantaloupe!)

Other good sources are:

  • Pineapple
  • Peppers
  • Broccoli
  • Brussels sprouts
  • Strawberries
  • Kiwi

Vitamin E

And last but not least, you need vitamin E. Think of “earthy” foods like:

  • Wheat germ
  • Nuts
  • Seeds
  • Olives
  • Avocados
  • Soybeans
  • Whole grains

These foods increase the flow of oxygen to the skin which speeds healing and reduces damage caused by harmful free radicals.

Karen’s Fit Tip:  Your skin really is a reflection of what you eat and taking in plenty of vitamins A, B, C and E will help keep it healthy and radiant.

Karen Owoc

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

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  1. This is a wonderful piece! I love how you take viewers on a zippy colorful trip through the world of vitamins and show us how they impact healthy skin.
    Thank you for allowing us to share this concise and incisive episode with viewers on the Graceful Aging Network, http://www.gracefulaging.com. We look forward to broadcasting more of your great work helping people improve their lives as we age.

    1. You’re very welcome! Thank you for sharing The Health Reporter with your Graceful Aging viewers.

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  3. […] The Healthy Skin Diet (Vitamins) The skin needs essential vitamins to function and look its best. Discover which ones you need and where to get them. Karen Owoc, The Health Reporter, provides an overview of the foods to eat to get the key vitamins necessary for healthy, youthful and glowing skin. […]

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