Best Vitamins & Minerals for Skin Repair | Best Food Sources & Benefits

What minerals and vitamins for skin repair are most efficient?

Many of the best vitamins for healthy skin can be found in the foods we eat daily if we follow a balanced diet. Unhealthy and dry skin can be caused by various factors, including the lack of vitamins that will provide your skin and body with the right nutrients.

Vitamin was found accidentally by Doctor Fletcher in 1905, when he discovered that the husk of unpolished rice yielded several nutrients in it, and eating unpolished rice, prevented the beriberi disease, which he was treating.

In 1912, a polish scientist christened these nutrients as “vitamine”, ‘vita’ meaning life and ‘amine’ after thiamine, that he isolated in the husk. “Vitamine,” later became the vitamin of today.

The right choice of vitamins is imperative for achieving good health and wrinkle-free glowing skin that we all crave for.

Healthy skin is a measure for good health, and inspires an overall feeling of self-esteem and dignity.

There are a variety of vitamins and minerals that we consume in our diets. These nutrients maintain not only a healthy skin, but a healthy body and mind too. 

Vitamins are essential for good health and skin because they act as antioxidants, defending our bodies from free radicals attack and hence diseases like cancer and heart conditions.

Free radicals are not only bad news for the health, but for the skin and collagen too.

The result is:

Best vitamins to repair the skin and hair and boost your health.Best vitamins for skin repair, healthy hair, boost elasticity and get glowing skin

People who eat antioxidant food every day store these vitamins and nutrients and are less exposed to free radicals attack. Below there is a list of the main vitamins and minerals that we can find in food.

Note: Please to be on the safe side, always consult your doctor if you decide to take any supplements as this might not be the right thing for you.

14 Vitamin & Minerals Good for Skin, Hair and Health

1. Vitamin A

Food containing vitamin A:

  • Spinach
  • Parsley
  • Liver
  • Milk

It is present predominantly in yellow-orange colored foods:

Foods With Vitamin AVitamin A
  • Carrots
  • Mandarins
  • Oranges
  • Melon
  • Peaches
  • Pumpkin
  • Squash
  • Sweet potatoes
  • Cheddar cheese

And in several fishes like:

  • Sardines
  • Tuna

2. Vitamin C

We can find foods high in vitamin C predominantly in fruits and vegetables such as:

Foods With VItamin CVitamin C
  • Parsley
  • Spinach
  • Cabbage
  • Cucumber
  • Broccoli
  • Melon
  • Citrus fruits

And in all colored foods such as:

  • Strawberries
  • Cherries
  • Redcurrants
  • Peppers
  • Tomatoes

3. Vitamin E

Vitamin E is among the best vitamins for skin repair.

We can find it in:

  • Nuts like almonds
  • Seeds like sesame
Foods With Vitamin EVitamin E

Other food sources of vitamin E are all kind of vegetable oils:

  • Sunflower
  • Corn
  • Sesame
  • Wheatgerm
  • Olive Oil- the best is extra virgin oil from the first press

4. Selenium  

Selenium can be found in:

Foods With SeleniumSelenium
  • Nuts, especially Brazil nuts
  • Garlic
  • Fish
  • Seafood
  • Chicken
  • Turkey
  • Brown rice
  • Wholemeal cereals

5. Zinc

This mineral can be found in:

Foods Containing ZincZinc
  • Oysters
  • Fortified cereals
  • Beef
  • Pork
  • Baked beans
  • Nuts
  • Cheese
  • Yogurt
  • Peas

6. Coenzyme Q10

The benefits of co-enzyme q10 are great and we can find it in:

Coenzyme Q10 Food SourcesCoenzyme Q10
  • Sardines
  • Mackerel
  • Tuna
  • Some seafood
  • Cabbage
  • Spinach
  • Peanuts

7. Bioflavonoids

Food sources of bio-flavonoids are:

Food Sources Of BioflavonoidsBioflavonoids
  • Broccoli
  • Tomatoes
  • Green peppers
  • Citrus
  • Grapes
  • Berries
  • Apricots
  • Cantaloupes

8. Alpha Lipoic Acid

Lipoic acid is present in small amounts in some foods such as:

Foods With Alpha Lipoic AcidAlpha Lipoic Acid
  • Broccoli
  • Spinach
  • Beef
  • Kidney
  • Liver

9. Acetyl L Carnitine

Acetyl-l carnitine is present in foods of animal origin such as:

Foods Containing Acetyl L CarnitineAcetyl L Carnitine
  •  Meat
  • Dairy products

10. Glutathione

Food containing Glutathione:

Glutathione FoodsGlutathione
  •  Asparagus
  • Avocados
  • Walnuts
  • Spinach
  • Tomatoes
  • Carrots
  • Grapefruit
  • Apples
  • Garlic

Other important skin vitamins are:

Check these natural ingredients for health & skin:

Berries for the skin

 The antioxidant power of berries

What is Mangosteen?

Mangosteen benefits for health & skin

White Tea Benefits

Why drinking white tea is good for you

Boost health & skin with the best herbs

› Vitamins For Skin Repair