Vitamins, Minerals and Supplements for the Skin

Face it we all want healthy glowing skin, but how does one achieve this difficult task. Why thats easy, with the right vitamins, minerals and supplements you can have that glow.

Here are those miracle workers listed below:


As you all know water is life's most valuable thing that has ever existed. Water helps clean and detoxify the body to head your way at achieving glowing skin.To help keep your skin hydrated you should drink at least 1.5 liters of water a day.

Vitamin A

This vitamin makes your skin soft and improves the elasticity. If you aren't getting enough vitamin A your skin will look loose and dull in appearance. It also helps prevent acne and psoriasis.

Vitamin E

This vitamin keeps moisture in your skin and helps prevent cell damage from free radicals. It also helps maintain the skin's natural oil balance.

Fatty Acids

Omega 6 and Omega 3 prevent against premature aging of the cells. They also regulate your metabolism and cholesterol. It has also been noted that they help maintain the lubrication of one's skin.

Vitamin C

This vitamin is essential for producing collagen. Collagen stops the formation of wrinkles and lines.. Vitamin C combates all the effects of free radicals in your skin and of course body.


Helps your body to produce hemoglobin. Without iron it can leave yellowish spots on your skin and make skin look like unhealthy pale skin.


Forms the basis of the skin and without this vitamin your skin will look scaley. It could even leave your skin itchy.


Helps skin maintain its moisture levels and makes skin look plumper. It can help soothe dry, irritated skin. Best of all it will even out your skin tone.

Vitamin K

Reduces bruising, dark under eye circles, and decreases wrinkles. It will help the skin clot and heals scars faster.


Prevents skin cancer and reduces the risk of skin damage cause by the sun. It helps reduce the risk of sunburn.


Forms elastin, fibers that support underneath skin tissue Reduces the roughness of skin and fine lines. It will help the skin in achieving a healthier appearance.


Helps prevent acne and calms the skin's oil production. It also helps speeds up skin healing.

Alpha Lipoic Acid

Is a powerful antioxidant that is a mega super boost for aging skin. It helps neutralize skin cell damage.

Foods for Healing Skin

Whether you're dealing with psoriasis, acne or melanoma, certain foods can aid skin conditions and promote healing. Foods for healing skin are most potent in their purest forms. Avoid over-processed or over-cooked foods that have lost nutrients during manufacturing. Consume fresh foods rich in antioxidants, according to the Mayo Clinic, to prevent disease and to heal skin. Eat a variety of natural foods to obtain an array of vitamins and minerals to promote healing.

Fruits and Vegetables

Many fruits and vegetables provide powerful antioxidants, including vitamins A, C and E. Antioxidants combat free radicals to protect against disease, heal skin and "play a critical role in keeping skin healthy," say doctors and researchers at Duke University. Most citrus fruits, such as oranges and lemons, naturally have vitamin C for healthy skin. Especially rich in vitamin C are acerola cherries. Fresh, frozen and refrigerated fruit juices have more vitamin C compared to canned juices. Some fruits containing vitamin E include, avocados, mangoes and blackberries. Spinach, broccoli and other leafy, green vegetables also include antioxidants for healing skin. Broccoli especially provides a strong defense against skin cancer. The Cleveland Clinic recommends eating leafy, dark green vegetables or yellow or orange vegetables daily for healthy skin and wound healing. Kale provides the most antioxidants compared to other vegetables. However, check with your health-care provider before eating kale as it can affect the thyroid.


Several types of nuts also provide skin healing through antioxidants and other nutrients. Brazil nuts provide antioxidants, including vitamin E, and are also beneficial for anti-aging and maintaining healthy skin. Hazelnuts provide antioxidants, such as vitamin C, and walnuts help prevent skin complaints. The mineral copper is found in nuts and also promotes healing processes in the body and helps with the formation of new skin. Find copper in a variety of nuts as well as leafy, green vegetables, legumes and some fruits.

Foods Rich in Zinc

Fish, dairy, eggs and meat are sources of the antioxidant zinc. Zinc is a crucial mineral and antioxidant for healing skin. It's involved in several important systems within the body and is "directly related to growth and repair" of the body. Zinc promotes the immune system and helps heal burns and other wounds. All body tissues contain zinc, according to Duke University researchers and doctors. It also protects against the harmful effects of UV radiation and the risk of cancer. Fresh tuna contains the antioxidant zinc as well as vitamin E; lobster is rich in zinc and antioxidants; oysters provide important zinc and help to heal wounds and boost the immune system. Salmon also provides protection for certain skin conditions. Rich in zinc, oysters and salmon are more nutritious when farm-raised. Red meats, such as beef and lamb, and dairy products, including yogurt and cheese, are sources of zinc for healing skin. Other foods containing zinc include eggs, peanuts, yeast and beans. Find zinc in some fortified cereals, whole grains and brown rice.

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