Your skin keeps no secrets. As your largest – and most truthful – organ, your skin can reveal much about your inner health, hydration and stress levels, sleep quality, digestion, diet and rate of cellular ageing.
If you treat yourself well, your skin will reward you with a radiant, glowy complexion. Conversely, if you don’t nourish yourself, you skin will respond accordingly with a lacklustre, dull, congested or blemished appearance and fine lines and wrinkles.
To make matters worse, when you’re not getting enough nutrients from your diet, or suffering from poor digestion or long-term stress, your body diverts any available nutrients to vital organs, meaning your skin, hair and nails can suffer.
Your skin, however, is in constant conversation with you so it pays to listen – and look – closely. It will tell you loud and clear that it doesn’t like to be fed sugar, refined carbohydrates, alcohol or trans fats and processed foods. Instead, it loves to be nourished with beauty-boosting antioxidants, vitamins, minerals, healthy fats and probiotics. These ingredients are all essential for cellular repair and rejuvenation. Remember, building beautiful skin begins deep below your dermis.
The importance of antioxidants
Essentially these skin-loving superheroes scavenge for free radicals which are caused by UV radiation, environmental pollution, toxins and as a by-product of your body’s own internal metabolic processes.
Free radicals cause inflammation, damage to your DNA, a breakdown of collagen and elastin (leading to wrinkles), as well as speeding up cellular ageing. That’s why it’s essential to get a daily dose of antioxidants to mop up free radicals and prevent oxidative damage.
Think brightly-coloured, nutrient-dense fruits and vegetables, avocados, green and black tea, onion, garlic, leeks, nuts, grains, seeds and legumes. The potent phytonutrients found in these plant foods provide their pigment and flavour. The darker the colour, the higher the antioxidant value or Oxygen Radical Absorbance Capacity (ORAC value). And, the more you eat, the happier your skin will be. Including a wide variety of plant foods every day also helps to cultivate a diverse microbiome.
The Beauty Chef’s GLOW Inner Beauty Powder is a scientifically formulated blend of 24 Certified Organic skin-loving, antioxidant-rich superfoods, scientifically formulated to promote collagen synthesis and support skin radiance. The formula is also bio-fermented using The Beauty Chef’s exclusive Flora Culture fermentation process to increase nutrient bioavailability and create a live, broad- spectrum probiotic for healthy gut function and glowing skin.
Cultivate glowing skin with these skin-loving vitamins…
A potent antioxidant that fights free radicals, promotes the growth of healthy new skin cells and strengthens skin, vitamin A also regulates sebum production which is why it’s used to treat acne, eczema and psoriasis. It can be found in cod liver oil, liver, egg yolks, organic grass-fed butter and vegetables containing carotenoids that convert to vitamin A in your body. Another good source is Dunaliella salina (a microalgaemicro-algae), a key ingredient in The Beauty Chef’s GLOW Inner Beauty Powder.
Also known as vitamin B3, niacin helps keep your skin soft, healthy and glowing. It’s essential for cell metabolism, cholesterol synthesis and can help relieve arthritic pain. Deficiencies can manifest as rashes or dermatitis. Good sources include beef, pork, chicken, turkey, liver, yeast, tuna, salmon, green leafy vegetables, mushrooms, green peas, avocado and sunflower seeds.
Or Vitamin B5, supports new skin cell growth, wound healing and your body’s production of stress hormones and glutathione. Interestingly, chronic stress increases your B5 requirements. You can find it in most foods, especially egg yolks, whole grains, broccoli, mushrooms, avocado, sweet potato, liver, kidney, fish and chicken.
This water-soluble B vitamin is also known as B7 and helps protect skin cells from water loss, damage and regulates fatty acid metabolism. A scaly scalp, dandruff, hair loss, brittle nails, fatigue, dry skin and inflammation can all be signs you are not getting enough. Get a daily dose from egg yolks, beef, liver, salmon, avocado, almonds, walnuts, legumes, whole grains, nutritional yeast, milk and meat. Beneficial gut bacteria also synthesise biotin for you so maintaining a balanced microbiome helps, too.
Aside from its immune-boosting benefits, vitamin C is crucial for collagen synthesis, wound healing and healthy skin. It also helps to protect skin from free radical and sun damage. And, we need to ensure we get our daily dose! Good sources of vitamin C include kiwifruit, citrus, tomatoes, dark leafy greens, capsicum, coriander and parsley. Eat these foods raw or lightly cooked as vitamin C can be destroyed by high heat.
While not technically a vitamin but a hormone, vitamin D is produced when our skin is exposed to ultraviolet B (UVB) light from the sign. Food sources include fatty fish, cod liver oil, mushrooms, cheese and egg yolks. It is vital for skin repair, strong bones, new cell growth and immunity.
Another free radical fighter, this fat soluble vitamin helps to prevent inflammation and is secreted via sebum to help protect the skin’s surface. It’s found in foods such as leafy green, Brussels sprouts, avocado, almonds, hazelnuts and olive oil as well as The Beauty Chef’s ANTIOXIDANT Inner Beauty Boost.
This vitamin is an anti-ageing powerhouse that helps to keep the skin healthy and plump by inhibiting the calcification of elastin. It also protects against heart disease, supports healthy brain function and strong bones. Find it in lacto-fermented vegetables and other fermented foods such as sauerkraut, miso, natto and kefir.
What are your favourite skin-nourishing vitamins?