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The 6 Vitamins For Beauty + Skin Explained

 

You often hear in the beauty, nutrition and wellness industry the benefits of vitamins, but sometimes it can get a little overwhelming with so much information to digest. Not to worry! Pause and breathe. We will break it down in blocks so it easier for you to understand. In this blog post we answer your questions from what they are and why they are needed.

Vitamin A

What is it?

Vitamin A is an advanced molecule or compound, which is fat-soluble [this means it can be stored in body tissue for later use]. It speeds up the healing processing in the following ways:

  • Regulates the rate of cellular turnover to improve skin texture and supports immune system.
  • Increases collagen production to help with fine lines.
  • Regulates oil production and the over production of skin cells.
  • Helps with vision and keeps body tissue healthy.

 

The benefits?

Vitamin A can leave the skin looking “fresh” as it removes cellular debris and supports healthy tissue.

 

Where to find it?

Vitamin A comes in two forms retinoid/ retinol [pre-formed vitamin A] and carotenoids [pro-formed Vitamin A, think leafy greens]. The former can be found in fish, poultry, meat and dairy, the latter in fruit, vegetables and plant-based products.

 

 

Vitamin B

What is it?

 

Vitamin B is the complex set of vitamins or variety-based vitamin. Vitamin B helps increase natural hydration levels and prevents the transfer of melanin to the melanocyte, thus reducing hyperpigmentation. It also increases the skins natural immunity and regulates oil production, supports our brain function and metabolism.

 

There 8 different classes of B vitamins, which are:

  • Vitamin B1 (Thiamine): known as the anti-stress vitamin, it improve the function of the nervous systems. It contains powerful antioxidant and healing properties to remove toxins from the body.
  • Vitamin B2 (Riboflavin): maintains healthy skin, assists tissue repair and skin repair.
  • Vitamin B3 (Niacin): improves the condition of skin. Hyperpigmentation, sun-damage and dry skin.
  • Vitamin B5 (Pantothenic Acid): helps keep skin plumped and hydrated.
  • Vitamin B6 (Pyridoxine): assists with the growth of cells.
  • Vitamin B7 (Biotin): repairs cells and creates vital enzymes to strengthen our cells affecting our amino acids.
  • Vitamin B9 (Folate/Folic Acid): supports cell production and tissue growth.
  • Vitamin B12 (Cobalamin): is needed for nerve tissue, brain function and red blood cells.

 

The benefits?

Vitamin B has many benefits but overall it is needed to maintain healthy cells, healthy tissue and overall wellbeing.

 

Where to find it?

  • Vitamin B1: Spinach, peas and sesame seeds.
    Vitamin B2: Mushrooms, almonds and spinach.
    Vitamin B3: Mushrooms, porridge, liver [Chicken, beef], salmon, tuna and peas.
    Vitamin B5: Avocados, tomatoes and mushrooms.
    Vitamin B6: Bananas, sunflower seeds and chickpeas.
    Vitamin B7: Walnuts, almonds and porridge.
    Vitamin B9: Spinach, chickpeas and lentils.
    Vitamin B12: Cheese, eggs and shellfish.

 

Vitamin C

What is it?

Vitamin C also known as ascorbic acid is a potent antioxidant that helps the skin defend against environmental stressors that age the skin. It increases collagen production to reduce fine lines, lightening and brightening the skin.

 

The benefits?

Vitamin C is vital for healthy skin, blood vessels, bones and cartilage. Its specialities lie in supporting the immune systems, bones, iron [helps absorb iron] and collagen.

 

Where to find it?

Vitamin C can be found in red and green peppers, oranges and orange juice, Brussels sprouts, other citrus fruits, berries, melon, cauliflower, dark green leafy vegetables such as spinach, broccoli and cabbage as well as tomatoes.

 

 

Vitamin D

What is it?

 

Vitamin D, besides building strong bones plays an important role in preventing and treating a number of serious long-term health problems, such as osteoporosis, heart disease, some cancers, and multiple sclerosis. Vitamin D is both a nutrient in food and a hormone our bodies make through sun exposure. It is important for bone health because one of its main functions is helping the body absorb calcium.

 

D2 – found in plants and often used in fortified foods

D3 – found in animal products and is the type your skin makes using sunlight

 

The benefits?

Vitamin D boosts our mood, think sunshine. It maintains healthy bones and protects against heart disease.

 

Where to find it?

Few foods are naturally rich in vitamin D. The best dietary sources of vitamin D are fatty fish, such as salmon, tuna, and mackerel, red meat especially liver, fortified dairy products, and breakfast cereals, mushrooms.

 

 

Vitamin E 

 

What is it?

The beauty vitamin, a fat-soluble nutrient that acts as an antioxidant, in other words prevents oxidative damage to cells by removing free radials [atoms that damage cells]. Vitamin E can be found in foods such as nuts and seeds, avocados, wholegrains and vegetable oils. Vitamin E is stored in our bodies’ fatty tissues. This means, we don’t need to eat it every day.

 

The benefits?

Overall Vitamin E helps keep cell membranes healthy, skin healthy and vision.

 

Where to find it?

Almonds, Hazelnuts, pine nuts, avocado, Brazil nuts, Atlantic salmon, crayfish, trout, octopus pumpkin seeds, kiwi, raspberries and broccoli.

 

*** Our MamaSia Top Tip is to partner up Vitamin C and Vitamin E as they are more effective as a pair. We recommend baobab oil and desert date oil. Add a small amount of both [around a pea size amount] mix together and smooth across your face.

 

 

Vitamin K  

What is it?

Vitamin K is the fat-soluble vitamin. It contains a number of compounds that help the body make proteins necessary for preventing blood clotting, wounds and bruises.

 

The benefits?

Overall Vitamin K supports healthy blood, bones and heart. There are two types:

 

K1: prevents heart disease and calcium depositing in arteries

K2 : prevents blood clotting

 

Where to find it?

 

K1: all dark leafy greens such as spinach, cabbage, green beans, vegetables (such as broccoli or cabbage) and oily fish.

K2: beef and goose liver, meats, eggs, beef, fish and black beans.

 

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