Eat Your Way to Firm and Fabulous Skin

Vitamins come in all colors, shapes and sizes. The tastiest and most absorb-able ones come in the form of food, such as crisp red peppers, celery and juicy oranges. Let’s focus on Vitamins C, E, A, and K and how you can eat your way to healthy, beautiful skin.

There are 13 universally recognized vitamins at this time. It is important to eat foods that contain these vitamins and not rely on tablets to provide your daily intake; this is why they are called supplements. In general, your body absorbs nutrients more efficiently from foods in comparison to pills. Three common vitamin deficiencies include Vitamin C, D and Iron. These vitamins are not made in the human body and must be ingested to maintain good health.

Vitamin Snapshot

C and E are antioxidants; they help to protect your skin from harmful solar radiation.

Vitamin A is essential for skin cell renewal and oil control (sebaceous gland regulation).

Vitamin C (Ascorbic Acid)

Vitamin C is a powerful, water-soluble antioxidant that decreases dry skin, most likely due to protection against trans-dermal water loss. C’s ability to stimulate collagen, elastin and fibroblast activity help to prevent wrinkles and reduce the effects of aging from environmental factors such as cigarette smoke. It is also required for collagen formation and immune enhancement; it regulates inflammation and assists in wound healing

In addition to acquiring Vitamin C from your diet, it can be absorbed topically via creams or serums. Though it is not a sunscreen, Vitamin C helps protect the skin against free-radical damage induced by UV-A and UV-B rays.

If you’re looking for further Vitamin C enrichment, you can mix in our Vital C crystals into any serum or toner to give your skin an antioxidant boost.

Fruit Sources: orange, grapefruit, lime, lemon, kiwi, cantaloupe, papaya, strawberries, pineapple, and raspberries

Vitamin E (Tocopherol)

Function: Vitamin E is a potent fat-soluble antioxidant. Similar to Vitamin C, Vitamin E’s primary role is to protect our skin against free-radical damage and reactive oxygen species. It is stored in sebaceous glands and is delivered to the skin via sebum. Exposure to UV-light and aging lowers the amount of Vitamin E stored in the skin. As we age, our outer layer of skin, the Stratum corneum, becomes thinner, putting our skin at greater risk of UV damage.

Vitamin E supplements are useful both topically and orally. Regular usage has been shown to decrease hyperpigmentation after UV exposure, sun damage, and DNA damage.

Food sources: Grains, seeds, nuts, spinach, kale, asparagus, avocado

Vitamin A (Retinol / Retinal/ Beta Carotene)

Function: Prevents acne, blemishes, and dry skin. Reverses effects of photoaging and improves healing.

Vitamin A, also known retinol, is converted to retinaldehyde and then to retinoic acid in our skin. UV radiation damages skin by triggering the breakdown of dermal collagen and fibrillin (fiber in the skin that holds everything together – connective tissue). Vitamin A prevents this damage and further improves fine lines, wrinkles, and rough skin by promoting collagen synthesis. For those with acne-prone, oily skin Vitamin A can help improve the complexion by increasing cell turnover, suppressing sebum (oil) production, and regulating inflammation.

Food sources: Carotenes, e.g., dark leafy greens, carrots, mangos, vegetables and fruit that are yellow and orange in color.


Vitamin K

Function: Blood clotting, wound healing, collagen, and bone formation. Deficiency leads to bruising and excess bleeding.

Food sources: Green vegetables, such as spinach, broccoli, and vegetable oils.

If you’re stranded (or lounging) on an island and not able to eat meals rich in green leafy vegetables for a while, that’s ok! Most of these vitamins, especially Vitamin A, are stored in your liver for future use.

Note: A, C, D, and E can be stored up to 2-3 months in the liver, adrenal glands, or fat tissue.

However, it is best to eat a balanced diet every day to encourage good health which leads to beautiful, bright skin.

As a supplement for maintaining your good health, try using our Brightening Bar. It’s made with palm oil which is rich in Vitamins A and E, along with niacinamide (Vitamin B3), calcium ascorbate (Vitamin C), and other ingredients to allow for brighter, more radiant skin.

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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