Monica Brown April 8, 2016 0 Comments

Vitamin Rich Foods Maintain Healthy Skin

Vitamin Rich Foods Maintain Healthy Skin and are essential for good health, growth and body function.  Vitamin rich foods maintain healthy skin as well and in this post you will see which foods provide the vitamins you need to maintain healthy skin.  These foods will help with the anti-aging process.

Vitamin A is not only essential for vision and bone growth but it also helps with skin and tissue repair.  The beta-carotene acts as an antioxidant and protects your immune system.

Best sources of Vitamin A include:

• milk
• butter
• cheese
• egg yolks
• carrots
• apricots
• squash
• red bell peppers
• broccoli
• green leafy vegetables
• mango
• sweet potato

Vitamin B2 is essential for energy production as well as tissue repair. 

Best sources for Vitamin B2 include:

• Cheese
• eggs
• milk
• yogurt
• fortified breakfast cereals
• yeast extract
• almonds
• pumpkin seeds

Vitamin C is essential for the absorption of iron.  It is an antioxidant that strengthens your bones. Also helps maintain healthy skin and teeth.

Best sources of Vitamin C include:

• green vegetables
• peppers
• broccoli
• potatoes
• citrus fruits
• melons
• strawberries

Vitamin E is essential for healthy skin and also helps with circulation and maintaining cells.  It is an antioxidant.

Best sources of Vitamin E include:

• oats and cereals
• wholemeal bread
• green leafy vegetables
• seeds
• nuts
• vegetable oils
• eggs

Niacin is essential for a healthy digestive system, skin and circulation.  It is also needed for the release of energy.

Best sources of Niacin include:

• figs and prunes
• mushrooms
• green leafy vegetables
• peas
• eggs
• milk
• cheese
• peanuts
• wheatgerm
• fortified breakfast cereals
• potatoes
• pulses

Zinc is a mineral is not only essential for a healthy immune system, but it helps with tissue formation, normal growth, wound healing and reproduction.

Best sources of Zinc include:

• wholegrains
• peanuts
• sunflower and pumpkin seeds
• pulses
• milk
• hard cheese
• yogurt

There are many other essential vitamins and minerals you need to maintain a healthy lifestyle that support all of the other functions of your body.

Vitamin B1 is essential for energy production, the nervous system, muscles and heart as well as promote growth and boost mental ability.

Best sources of Vitamin B1 include:

• milk
• legumes
• wholegrain cereals
• brewer’ yeast
• potatoes
• nuts

Vitamin B12 is essential for formation of red blood cells, maintaining a healthy nervous system and increasing energy levels.

Best sources of Vitamin B12 include:

• milk
• eggs
• fortified breakfast cereals
• cheese
• yeast extract

Vitamin D is essential for bone and teeth formation.  It also helps the body to absorb calcium and phosphorus.

Best sources of Vitamin D include:

• sunlight
• vegetable oils
• eggs
• cereal
• butter
• flesh of fatty fish
• beef liver
• mushrooms exposed to ultraviolet light

Calcium is a mineral and it is essential for building and maintaining bones and teeth as well as muscle function and the nervous system.

Best sources of calcium include:

• almonds
• spinach and watercress
• dried figs
• broccoli
• sesame seeds
• green leafy vegetables
• yogurt
• milk
• cheese

Iron is a mineral that is essential for healthy blood and muscles.

Best sources of Iron include:

• wholegrains
• tofu
• prunes
• pulses – dried beans/dried seeds
• red meat
• egg yolks
• fortified breakfast cereals
• green leafy vegetables
• dried apricots

Sodium is a mineral that is essential for nerve and muscle function as well as regulation of body fluid.

Best sources of sodium include:

• found naturally in most foods
• table salt/kosher salt
• butter with salt
• processed foods (though I wouldn’t recommend processed foods)

Potassium is a mineral that is essential for water balance, normal blood pressure and nerve transmission.

Best sources of potassium include:

• milk
• bananas
• nuts
• seeds
• wholegrains
• potatoes
• fruits
• vegetables

Magnesium is essential for healthy muscles, bones and teeth, normal growth and nerves.

Best sources of magnesium include:

• vegetables
• nuts
• seeds
• whole grains
• pulses
• tofu
• dried figs and apricots

Phosphorus is a mineral that is essential for healthy bones and teeth, energy production and absorption of nutrients.

Best sources of phosphorus include:

• milk
• cheese
• yogurt
• eggs
• nuts
• seeds
• pulses
• whole grains

Selenium is a mineral that is essential for protecting against free radicals.

Best sources of selenium include:

• seaweed
• Brazil nuts
• avocados
• lentils
• milk
• cheese
• butter

Developing healthy eating habits will play a huge part on  how your body performs and how it feels.  Good, balanced nutrition will not only keep you healthy but keep your skin beautiful.  So get into a healthy routine today.

If you want to know what products to use to maintain your skin you can go to the skin advisor page at my Avon page.

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