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The vitamins and minerals you should incorporate into your diet 

We’ve all heard the phrase “beauty starts within” before. It’s true. No matter how much money you spend on products and treatments, you can’t cancel out a bad diet. Not only do sugary foods and lack of hydration reflect in your skin but so does a vitamin and mineral deficiency. In my latest post, it’s my mission to educate readers on the importance of certain vitamins and minerals for our skin and overall health, as well as where we can find them.

The raw ingredients that are essential for healthy skin

Vitamin A

If you think of your body as a skincare factory, then Vitamin A is the secret magic ingredient that it needs to improve its output. Without sufficient amounts of vitamin A, your skin will age quicker as well as looking noticeability unhealthy. Think of it as the oil that keeps your skincare factory running smoothly. It’s a raw ingredient we shouldn’t go without. 

Where you can find it: cod liver oil, eggs, fortified breakfast cereals, yellow and orange fruits and vegetables, most green, leafy vegetables. 

Vitamin D

Similarly to vitamin A, vitamin D also prevents your skin from ageing prematurely. With that said, too much time in the sun can also accelerate it. So, as with most things in life, everything in moderation. If you’re getting your fix of vitamin D in the form of sunshine, use SPF! As well as giving you a healthy glow, vitamin D is also said to be effective in treating various skin conditions such as eczema and dry skin.

Where you can find it: foods fortified with Vitamin D, e.g. dairy products, soy milk and orange juice, fatty fish, egg yolks and cheese. 

Vitamin E 

Ah, Vitamin E, the powerhouse of skincare ingredients. Vitamin E is a powerful antioxidant which is great for reducing UV damage as it nourishes and protects your skin from the elements it battles every day. 

Where you can find it: Nuts, green leafy vegetables, seeds and vegetable oils. 


Our bodies convert carotene into retinol (AKA vitamin A). We need Vitamin A for healthy skin, to boost our immune system and to improve vision. Vitamin A can be sourced from our diets and also through beta carotene. If you have a deficiency, you can top up your intake with a supplement form. 

Where you can find it: squash, carrots, oranges, apricots and grapefruit, if the fruit or veg you’re selecting is colourful, particularly bright yellow, orange or red, it likely contains carotenoids. 


If you want to promote collagen production, elastin and other proteins, peptides are the answer to your prayers. In a nutshell, peptides are the building blocks that come together to form protein. Said protein helps to perverse and boost collagen, in turn, leaving you looking youthful as it lessens the appearance of lines and wrinkles. 

Where you can find it: milk, eggs, meat, corn, chickpeas, soy, whey and sweet potato. 


Last but certainly not least is zinc, an essential mineral that aids our bodies inside and out. Zinc is particularly beneficial when it comes to treating scarring, inflammatory acne, and protecting your skin. Beyond skincare, it offers a whole host of benefits, including treating the common cold, wound healing and decrease the risk of age-related diseases. 

Where you can find it: meat, nuts, dairy, eggs, whole grains, seeds, shellfish, chickpeas, lentils and dark chocolate (yay!). 

In an ideal world, we’d get all of the vitamins and minerals our bodies need to function from our diet. However, that isn’t always possible. Thankfully, there are plenty of supplements on the market, which can help to give you a much-needed boost. Before you go out and buy them, do your research and ensure you’re sourcing them reliably. 

No one controls what you’re fuelling your body with but you. It’s down to you to select the foods you’re eating carefully, how you choose to hydrate, and the products you are spending your hard-earned cash on. To achieve great skin, it’s so vital that you understand what your body needs to function, let alone glow! 

As always, if you have any questions, you’re welcome to get in touch, and we can set up a consultation. 

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