Have you ever noticed how your physical appearance changes after a heavy dinner? How you sometimes feel and look bloated, skin looks puffy, and there are black bags under your eyes? Perhaps you never made the connection between what you ate and how you looked. Or perhaps you did. We often say that beauty comes from within. And this is true in a much literal way as well!
A person’s personality, choices, and good intentions of course reflect beauty. But, physical beauty is also built from the inside. There’s a portion that comes from your genes. And then there’s a portion that comes from what you eat.
To prevent signs of aging, you must first nurture your body with the right foods. Since we’ve all heard about the importance of vitamins, I would like to share 11 specific vitamins that have an extremely high anti-aging potential.
11 Vitamins And Their Source
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Vitamin A
This helps prevent breakouts, promotes skin hydration, decreases sebum production, and reduces damage caused by UV exposure. You can find this vitamin in carrots, butternut squash, beef liver, apricots, broccoli, and mangoes.
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Vitamin B2 (Riboflavin)
This helps to relieve dry and itchy skin, moisturizes your skin, and assists in cellular respiration. You can find Riboflavin in yogurt, eggs, broccoli, oysters, soybeans, and mushrooms.
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Vitamin B3 (Niacin)
This protects against skin cancer, manages Rosacea symptoms, reduces sebum production, and improves your skin’s natural barrier. You can find Niacin in chicken breast, tuna, eggs, potatoes, tomatoes, and lean ground beef.
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Vitamin B5 (Panthotenic Acid)
This moisturizes your skin, breaks down oils that clog pores, and helps make skin look younger and fresher. You can find the panthotenic acid in legumes, fish, mushrooms, cheese, lean pork, and eggs.
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Vitamin B6 (Pyridoxine)
This helps to treat conditions like dry skin, eczema, and acne through hormone regulation. You can find pyridoxine in watermelons, bananas, broccoli, chicken breast, spinach, and white rice.
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Vitamin B7 (Biotin)
This restores your skins moisture, increases fatty acid production, relieves the skin of itching and irritation, and helps to manage eczema and seborrhea dermatitis. You can find biotin in cauliflowers, almonds, walnuts, soybeans, salmon, and green peas.
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Vitamin C
This fights UV damage, reduces melanin production, and minimizes dryness of skin. You can find vitamin C in guavas, oranges, grapefruit, strawberries, kiwis, and red bell peppers. You might also like to know that vitamin C combined with zinc is a great immune system booster.
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Vitamin D
This aids in skin cell renewal, controls the natural protective mechanism of the skin, and helps to rehabilitate aging skin. You can find vitamin D in salmon, cheese, yogurt, fortified milk, egg yolk, and cod liver oil.
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Vitamin E
This helps increase the firmness of the skin, lightens dark spots, reduces fine lines/wrinkles, and decreases the roughness of the skin. You can find vitamin E in shrimps, avocados, tofu, sunflower seeds, wheat, and almonds.
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Vitamin F (Linoleum Acid)
This helps fight blemishes, reduces scars, controls acne, and keeps the skin youthful. You can find vitamin F in walnuts, grape seed and olive oil, mayonnaise, salmon, and avocados.
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Vitamin K
This enhances skin elasticity, smoothens eye wrinkles, and helps reduce under-eye dark circles. You can find Vitamin K in cheese, meat, eggs, broccoli, spinach, and Brussels sprouts.
How To Include These Foods In Your Diet
- First consider if these are familiar foods. Are they readily available and something you commonly use or difficult to find in your area?
- Always choose seasonal foods. Make a list of the foods you enjoy and when they’re available. This way, you always know which ones to buy at any point of time and also, perhaps, where.
- Look into how to utilize these foods in your already set daily regimen. The best way to consume these fruits and vegetables is through smoothies and small meals. Focus more on the nutrients and not on the calorie count when making these.
- Consider including more vegetables into all of your meals. A simple way of achieving this is through homemade soups and juices, apart from the smoothies. They’re really easy to make, easy to eat, and incredibly tasty.
The golden rule to follow always for a healthy life is to chew your food thoroughly. This promotes digestion and also helps your body more easily absorb all those nutrients that help you fight signs of aging.
