Skin is the biggest organ of our body. All the negative things happening inside, all the imbalance, all the internal problems can often call for attention in a form of rashes, acne or eczema. Obviously, there may many different causes - allergies, food intollerances, hormonal imbalance, imbalanced diet .... as well as genetic burden or mental health issues. Skin issues can be also caused by lack of specific vitamins and minerals in our body. Which ones are essential for our skin health and how can you get them from completely plant-based diet?
Vitamin A doesn't have to be taken every single day because our body is able to store it. There are two forms of vitamin A:
Vitamin A
Vitamin A has a big effect on the quality of our skin. It aids in healing skin issues like acne, eczema and rashes, it protects the skin from excessive sunlight, slowers down aging, speeds up healing processes and improves blood circulation, which aids in skin hydration.Vitamin A doesn't have to be taken every single day because our body is able to store it. There are two forms of vitamin A:
- retinol (found only in animal products)
- provitamín A = carotene (plant based)
Our body is able to convert beta carotene (and some other carotenes) into vitamin A if needed which means you can get enough just from plant-based sources.
Lack of vitamin A causes dying of skin cells. On the other hand, even excessive intake of this vitamin may be dangerous and cause internal bleeding. This problem only occurs with the first form of vitamin A - retinol. Carotenes from plant-based sources.
Lack of vitamin A causes dying of skin cells. On the other hand, even excessive intake of this vitamin may be dangerous and cause internal bleeding. This problem only occurs with the first form of vitamin A - retinol. Carotenes from plant-based sources.
Where to get it?
Vitamin A is fat-soluble vitamin - therefore they need to be mixed with fat so the body can absorb it. The best results are achieved when you take vitamin A together with vitamin B,C, D or E and it's also more easily absorbed in combination with calcium, phosporus, zinc or selenium. Vitamin A rich foods are carrots, mangold, bell peppers, mango, apricots, lettuce, kaki, papaya, pumpkin and peaches.Vitamin C
Vitamin C is essential for the health of our whole organism. It affects our skin especially because of its ability to enhance the production of collagen. Collagen is the main structural protein found in skin and other connective tissue. It's imporant for growing strong bones, joints and it's also important for our skin - it slows down its agins processes, helps to improve and keep its elasticity. The collagen production can be disturbed by smoking, excessive sunbathing, escessive sugar intake and autoimue diseases. While you can't find collagen in plant-based diet, you can get vitamins and minerals which support body's natural ability to create collagen. These include vitamin C, vitamin A, anthocyanin, copper, manganese, zinc and lysine a arginine amino acids.
Where to get it?
Always prefer local and seasonal sources of the vitamins and minerals. They are packed with much more nutrients, they are usually cheaper and more eco friendly. If you don't live in a country where you can get fresh ripe citrus fruits (lemons, oranges, grapefruits, limes), kiwi or papaya (which are loaded with a large dose of vitamin C), prefer to choose cabbage, rosehip, black currant, broccoli or brussel sprouts.Vitamin D
Vitamin D aids in healing eczema and acne due to its ability to reduce inflamation in the skin. The also work as antioxidants and prevents premature aging of the skin. It helps with skin cells regeneration and also supports natural skin protection mechanisms.
Where to get it?
Whiel you can get all the other vitamins quite easily from your diet, getting vitamin D is a bit more complicated. The main source of vitamin D is sunlight - which is quite problematic thing during this season. That's why a lot of people suffer from vitamin D deficiency especially in winter. The only plant-based sources of vitamin D are mushrooms and fortified foods like plant-based milks.
Vitamin D can be stored in the body, so if you get enough sunlight during spring and summer, you may avoid the lack of vitamin D in winter. To avoid dificiency, it's recommended to take vitamin D supplement during fall and winter and spend enough time in the sun whenever possible during the year (but not too much - ideally around 20/30 minutes a day)
Vitamin D can be stored in the body, so if you get enough sunlight during spring and summer, you may avoid the lack of vitamin D in winter. To avoid dificiency, it's recommended to take vitamin D supplement during fall and winter and spend enough time in the sun whenever possible during the year (but not too much - ideally around 20/30 minutes a day)
Vitamin E
Vitamin E is another fat-soluble vitamin, essential for clear and healthy skin - especially due to its antixidant and anti-inflammatory propertis. It helps with hydration and prevents overdrying of the skin. It reduces the symptoms of atopic eczema, promotes blood circulation and hence helps heal skin inflammation, speeds up healing and regeneration of the skin, slows aging processes and prevents increased pigmentation. When used externally, it helps to lighten the scars and smooth out wrinkles.
Where to get?
Just like vitamin A, vitamin E also needs fat to be absorbed properly. The best plant-based source of vitamin E is wheat germ oil, which contains more than 100% of your daily dose in just one tablespoon. Another great source are nuts (almonds, almond oil, hazelnuts, pine nuts), sunflower seeds, avocados and tofu.
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