Vitamins are important for a healthy glow that radiates from the inside out. You are what you eat! Eating healthy beautiful foods rich in nutrients and antioxidants will reflect a beautiful you the mirror. Here are some specific vitamins and the role they play in beauty from the inside out:

Vitamin A: Great for skin overall but especially if dark spots are your issue. Vitamin A is known to speed cell turnover and reduce fine lines producing smoother skin. An intake of vitamin A in your diet goes a long way for internal anti-aging. Vitamin A- rich foods include: sweet potatoes, dark green leafy vegetables, carrots, dried apricots and butternut squash. If you choose to supplement your diet with vitamin A the daily recommended dose for adults is 10,000 IU.

B Complex: B vitamins work together and include: niacin, thiamin, folate riboflavin, niacin, vitamin B6, vitamin B12, biotin and pantothenic acid. A deficiency can produce symptoms such as rashes, uneven complexion, wrinkles, dryness and cracked lips. Foods rich in vitamin b include dark green leafy vegetables, nuts, lentils, chicken, fish, eggs, bananas, and avocados.

Vitamin B3: This vitamin specifically has been shown to reduce redness, helps clear up acne and increase hydration. This is a great supplement for women with everything from dry skin to rosacea. Foods like tuna and chicken are packed with vitamin B3. Other great sources are parsley, cantaloupe and kale so think about adding these to your morning smoothies.

Vitamin C: This is a skin superhero! It is a powerful antioxidant that helps the body produce collagen. Collagen is a key factor in beauty and anti-aging. It is the glue that holds the skin together. Collagen production starts to decline after age 25, so it needs your help. Vitamin C can be found in citrus fruits, cauliflower, and red bell peppers.

Vitamin E: Is another powerful antioxidant that helps the body reduce the harmful rays from the sun. It is also an anti-inflammatory that helps with healing wounds and improving dry skin. Vitamin E rich foods are almonds, swiss chard, kale, and avocado.

Vitamin D: Sometimes called the sunshine vitamin because it is produced when you are in the sun. Symptoms of Eczema and psoriasis have been known to respond well to getting a daily dosage of vitamin d. Acne also responds to vitamin d absorption by decreasing oil production in skin cells. Foods rich in vitamin d are cheese, soy milk, and tuna.

Vitamin K: Is used to clot blood, and is an antioxidant that helps combat free radicals (a major cause of anti-aging). Vitamin k helps reduce redness and heal bruised skin. Foods rich in vitamin k are kelp, alfalfa, broccoli, and cauliflower.

Water: Water is not a vitamin, but it is important to get a minimum of 8 glasses daily so that your body can function properly and vitamins can be absorbed.

Achieving a healthy glow involves balancing and supporting a lot of factors such as age, environment, stress, and diet. Help your skin by giving it the vitamins and nutrients it needs to combat these daily obstacles. If you can not get everything you need through diet, add a whole food based supplement. When choosing topical products for the skin, choose products and brands that have the same ingredients you use internally. Trying to combat dark spots? Pick a cream enriched with vitamin K. If your skin is dry, try a vitamin e oil. It is important that you use ingredients topically that your body recognizes as food. With proper diet and high-quality organic skincare, you are on the right path to a healthy glow.

Here is a great recipe from This I Made Today that packs tons of vitamins and nutrients that are great for beauty.



  • 1 medium sized cucumber, about 6 ounces, peeled and cut into large chunks
  • 2 large leaves of curly kale or lacianto kale, stems removed
  • 1 pear, cored and cut into large chunks
  • 3-4 celery ribs, about 2 ounces, cut into large chunks
  • Juice of 1 lime
  • ½ cup pineapple juice
  • 3-4 ice cubes