BN Beauty: 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

Vitamin 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?

Photo Credit: Lifeasahuman.com | Blogs.mcgill.ca | Humphreybacchus.com | Vitaminesestore.com | Eatgoodfood.org
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Temi Akingbe is the Head of Marketing at House of Tara. An accidental beauty buff, she combines her love for marketing, branding and beauty to bring you quick and easy tips for the everyday woman. For inquiries, contact [email protected].