Adequate vitamins and nutrients are especially important in winter, when our immune system can be overloaded and busy warding off colds and flu. And when that happens, our skin suffers too. Here’s a list of the best vitamins for the winter months.
Vitamin C. This one is the most obvious and known vitamin, and we have come to associate Christmas with oranges and tangerines. This wonder vitamin is great for boosting our immune system as it is full of antioxidants and helps produce collagen, which is vital for our skin. Eating fresh citrus fruit is the easy way to get your Vitamin C, but it is also present in green vegetables, such as cabbage and broccoli, as well as potatoes, milk and liver. Vitamin C can be easily destroyed by cooking, so choose as much fresh produce as possible.
Vitamin A. Apart from being great for our immune system, this little magician repairs tissues in our body – which means that it prevents wrinkles, repairs scars, protects the skin from UV exposure and is widely used for an array of skin conditions such as dry skin, eczema and acne. It is also good for our eyesight, and has many more functions, one of them – slowing down the aging process. Vitamin A can be found in sweet potatoes, apricots, broccoli, carrots, liver, spinach and kale, mango, butter, eggs, peas, cantaloups, pumpkin, tomatoes, milk and fatty fish.
Vitamin D. We have already mentioned this hard little worker on these pages but this vitamin deserves another look. Vitamin D is naturally produced in our body during exposure to sunlight. In winter, many of us suffer from D deficiency, especially if we live in colder climates. Alternative sources of Vitamin D are fatty fish, eggs, liver and mushrooms, as well as supplements available at health food shops. This vitamin is vital for our immune system, and its deficiency has been connected to many serious and chronic conditions, including diabetes, high blood pressure, musculoskeletal problems and chronic pain, as well as sleep disruption. Our skin needs essential vitamins in order to function properly, and Vitamin D helps increase skin elasticity, minimise acne, boost collagen production, keep your skin radiant and wrinkle-free. Many beauty experts suggest using both an internal supplement for your body and a topical application for your skin.
Vitamin B. A complex of B Vitamins is vital for our skin too. B1, for instance, helps blood circulation and contributes to a healthy glow. B3 (or Niacin) helps with the absorption of oxygen, preventing issues like acne. Moisturisers containing B3 are used for dry and sensitive skin. Vitamins from the B group can be found in nuts, egg yolks, raisins, broccoli, tomatoes, beef, milk and carrots.
Vitamin E. Also known as The Moisturiser, this vitamin protects skin from damage, fighting free radicals in our bodies and preventing aging. It can be found in olives, sunflower seeds, peanuts, almonds and leafy greens, as well as a vast selection of beauty products.
Read about essential minerals in our blog post next week.
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