“B” Beautiful Inside and Out

We’re buzzing about B Vitamins because they are fundamental for energy production. Skin is the largest organ in our body, and we need to support it by eating the right foods. We need to keep adding wood to the fire to consistently replace the energy that we burn off during the day. Similar to lighter fluid, we need to ignite our metabolism with B vitamins.

When you eat foods rich in Vitamin B or take supplements, the B’s help the body break down the food which eventually turns into fuel. Think of dropping a quarter into a pinball machine, the lights come on and everything activates. Our bodies are the same way; no quarter, no play.

It’s essential to include B Vitamins into your diet every day to stay charged. B’s benefit our metabolism and prevent all sorts of health issues (trust me, there’s a list), as well as providing us with glowing skin and strong hair.

Remarkably, in the US, one of the most common vitamin deficiencies is B6.

B6-Fix Make yourself a delicious piece of whole grain toast with seeds baked into the crust and top it off with a savory smear of avocado or delicious blackberry jam. Forget the carb count and enjoy a tasty, healthy snack. Your skin and body as a whole will thank you.


What Makes Up Vitamin B Complex…

Vitamin B9 (folate)

Function: DNA production, new cell maintenance, and cancer prevention.

Food sources: Dark leafy vegetables such as spinach and brussel sprouts along with fruits

Vitamin B2 (riboflavin)

Function: Improves oxygen usage by skin cells. Energy production.

Food sources: Brewer’s yeast, liver, almonds, mushrooms

Vitamin B3 (niacin)

Function: Ensure skin receives proper blood circulation.

Food sources: Brewer’s yeast, rice bran, liver, peanuts and swordfish

Vitamin B6 (pyridoxine)

Function: Required for cell division and the creation of new proteins.

Food sources: Brewer’s yeast, whole grain, seeds, nuts, lentils

Vitamin B7 (biotin)

Function: Required for skin cells to rapidly divide and grow.

Food sources: Brewer’s yeast, liver, peanuts and oats

Vitamin B12 (cobalamin)

Function: Proper energy metabolism. Treats dermatitis, hyperpigmentation, vitiligo and acne (although too much can trigger an adverse reaction).

Food sources: Liver, clams, oysters, fish, eggs, red meat, dairy, soy and sea vegetables

B1 (thiamine)

Function: is good for heart function, cataracts

Food sources: Fish (trout, salmon, and tuna), pork, seeds (flax, sesame, chia, and pumpkin), nuts (pecans), bread, peas, squash, asparagus, beans (soy and navy), lentils, rice

B5 (pantothenic acid)

Function: is needed to help with energy and the adrenal glands. Can help with wound healing.

Food sources: Mushrooms, seeds (sunflower), sweet potato, fish (trout and salmon), avocado, beef liver, eggs, pork, beef,

You can supplement your daily diet by taking a Vitamin B Complex, however getting B’s from food is always better and tastier! If you’d like to additionally support your skin on the outside, try our moisturizer which has skin repairing properties and delicious plant extracts to increase overall hydration.

Thank you for reading The Freckle blog! Please subscribe to stay informed of all things relating to skin care. Also, check out my website and YouTube channel for product news and recommendations.

Shelley Skin Care
Your Guide to Good Skin


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