Omega 3 Fatty Acids, Vitamin B & More! Check out these Hot Tips on Eating your Way to Healthy Skin

I think we can all agree that makeup is
great, if applied the right way. And since
makeup goes on our skin (which is
actually the largest organ of the body), it
only makes sense that we keep it healthy.
There are so many creams/balms/toners/
cleansers/masks that promise healthier
skin, but let’s take it back to the basics
and talk about what we put IN our body
and not just on it.
Omega-3-Fatty Acids – Sardines, Salmon,
Tuna, Cod Liver Oil etc

These help the skin by regulating oil
production to boost hydration and
prevent breakouts. These ‘good’ fatty
acids can also help block the release of
the UV-induced enzymes that eat away at
our collagen, causing lines and sagging
skin.
Vitamin A – Green Leafy Vegetables,
Carrots, Lettuce, Mangoes, Sweet Potatoes
etc


Foods rich in this vitamin are great at
helping skin produce fresh new cells,
which reduces dryness (flaky foundation,
anyone?). Orange-Red vegetables
(Carrots, Tomatoes etc.), good sources of
Beta-Carotene (which our body converts
to Vitamin A) are good antioxidants and
prevent cell damage. Cooking tomatoes
also releases Lycopene, which helps
maintain the cellular functions in the
skin.
Vitamin C – Citrus Fruits, Tomatoes, Hot
Peppers, Strawberries, Herbs (thyme,
parsley), Broccoli etc



This vitamin aids in the body’s
production of collagen, a protein that
forms the basic structure of your skin.
Vitamin C is also an effective antioxidant.
Vitamin E – Nuts (especially Almonds),
Green Leafy Vegetables etc


[image_3Vitamin E is probably the most important
vitamin that is essential for healthy skin.
It is is an effective antioxidant that helps
fight free radicals in your body. Free
radicals are caused by a number of
factors such as sun exposure, pollution
and smoking – These all cause aging of
the skin. Vitamin E can also help combat
lines, wrinkles and age spots.
I especially love this vitamin because it
helps prevent sun damage, and we all
know that this is a real concern in
Nigeria where it is sunny almost all year
round. I try to always have a pack of
almonds nearby: at home, work, and on-
the-go so I can give my system little
boosts of Vitamin E goodness all day.
Honestly, if I didn’t have a full time job
that required me to look presentable, I
would wear an almond paste mask all
day.
B-Vitamins – Fish, Crab, Beef, Lamb,
Cheese, Eggs etc




Vitamin B12 helps to regulate your skin’s
pigment production and location,
preventing hyperpigmentation – the
darkening of skin in certain parts of your
body. Vitamin B3 is used to improve the
appearance of some skin conditions,
whereas Vitamin B5 can help to minimise
breakouts by helping the body to
breakdown oils. Biotin can also help
prevent problems with dry skin. B-
Vitamins cannot be stored by the body
and have to be consumed regularly in
the diet.
As you can see, it is possible to maintain
a healthy skin diet with so much of the
food we consume regularly and although
it is better to get your vitamins and
minerals from food, healthy supplements
are also a good addition to any diet.
Just writing about green leafy vegetables,
cooked tomatoes, hot peppers and fish is
making me want Efo, which I think I will
have for lunch (in the interest of healthy
skin, of course). Always remember to eat
everything in moderation.
What are some other foods you know
are rich in vitamins and minerals and
are good for the skin?