SKIN-ENHANCING VITAMINS

 

Vitamin A: Vitamin A is an antioxidant that promotes cell growth, aids in the repair of skin tissue and prevents some skin disorders including acne. Best Sources: Green and yellow fruits and vegetables, liver and fish-liver oils

Vitamin B Complex

B1 (Thiamine): Thiamine is an antioxidant.

Best Sources: Brown rice, egg yolks, fish, legumes, liver, peanuts, peas, poultry, pork rice bran, wheat germ and whole grains 

B2 (Riboflavin): This vitamin facilitates skin tissue’s use of oxygen.

Best Sources: Brown rice, egg yolks, fish, legumes, liver, peanuts, peas, poultry, pork rice bran, wheat germ and whole grains

 B3 (Niacin, Nicotinic Acid, Niacinamide): Niacin is important in maintaining healthy skin.

Best Sources: Beef liver, brewer’s yeast, broccoli, carrots, cheese, corn, flour, dandelion greens, wheat germ, dates, eggs, fish, tomatoes, pork, potatoes, peanuts, and whole-wheat products 

B5 (Pantothenic Acid): Concentrated in the body’s organs, it is necessary for cellular health.  Best Sources: Beef, brewer’s yeast, eggs, fresh vegetables, kidney, legumes, liver, mushrooms, nuts, pork, royal jelly, saltwater fish, torula yeast, whole rye flour and whole wheat

B6 (Pyridoxine): It promotes red blood cell formation and normal cellular growth, and aids in the absorption of vitamin B12.

Best Sources: Brewer’s yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts and wheat germ 

B12 (Cyanocobalamin): This vitamin is required for proper digestion and food absorption; it also aids in cellular growth and longevity.

Best Sources: Brewer’s yeast, clams, eggs, herring, kidney, liver, mackerel, dairy products, and seafood. 

Biotin: Biotin maintains healthy skin and aids in cell growth

Best Sources: Brewer’s yeast, cooked egg yolks, meat, milk, poultry, saltwater fish, soy beans and whole grains 

Vitamin C: An antioxidant, vitamin C aids in tissues growth and repair; is essential in the formation of collagen; and promotes the healing of wounds, burns and bruises.

Best Sources: Berries, citrus fruits and green vegetables

Vitamin E: Vitamin E is an antioxidant necessary for tissue repair; it also promotes healing, reduces scarring from abrasions and promotes healthy skin.

Best Sources: Cold pressed vegetable oils, dark leafy vegetables, legumes, nuts, seeds and whole grains.

this information was taken from Essence Beauty Basic & Beyond 101 ways to keep your Hair and Skin fabulous