Vitamins and Minerals for Healthy Skin

Shortly after I returned from a beach vacation earlier this winter, I noticed a significant change to my skin. Our harsh winters are known to dry up our skin; a little humidity and moisture was just what my skin needed to rejuvenate.

My skin was clear and glowing. I wanted to maximize this glow so I did some research on what I could do to maintain it when I got home.

There are ways to get and maintain healthy skin naturally. Using sunscreen and avoiding bad habits such as smoking help, but one of the best things you can do is to eat foods with oxidant-fighting vitamins and minerals. Eating foods containing these can help you enhance your skin’s natural beauty.

Here are 5 vitamins and minerals for beautiful skin and the foods where you can find them

Vitamin A

Helps avoid dry skin and promotes its repair and maintenance. Sweet potatoes, cantaloupe and greens such as kale and spinach contain this crucial vitamin.  You could try Whole-Wheat Fettucini with Spinach and Shrimp!

Whole-Wheat Fettuccini with Shrimp and Spinach

Vitamin E

Helps slow down your skin’s natural aging process, reducing the appearance of wrinkles. It also helps protect your skin against sun damage. Here’s a trick to help you remember which foods contain vitamin E: just think of AAA. Asparagus, almonds and avocados all start with the letter “a” and all contain the antioxidant known as vitamin E.

Grilled Asparagus

Vitamin C

Protects against environmental factors and assists your skin in producing collagen, leaving you with supple and healthy skin.  When we think of vitamin C, oranges are the fruit that usually come to mind. However, kiwi’s contains more vitamin c than an orange. Regardless which one you prefer, any amount of vitamin C is good for your skin.

Citrus Fruits; Orange, Lemon, Lime, Grapefruit.


Omega-3 fatty acids (the same ones canola oil contains) provide you with anti-inflammatory properties and help keep wrinkles away. Walnuts and salmon contain the highest percentage of omega-3.  You could try out our brand new Super Salmon Sticks recipe.

Salmon Sticks


Selenium is a mineral and antioxidant that prevents cellular damage to your skin from environmental factors that surround us and are unavoidable. Selenium is elements found in soil, therefore whole grains grown in soil are your best sources. Keep your kitchen stocked with whole grains such as oats, brown rice, barley, whole-wheat pastas and breads to ensure you’re getting this antioxidant.  Award winning cookbook author Mairlyn Smith has shared her Triple Oat Cookie recipe with us.

 Triple Oat Cookies

A little pampering your skin doesn’t hurt either. Jenn has some do-it-yourself recipes for a body salt scrub and bath bombs that are easy-to-make and a treat for your skin.

 Body Salt Scrub using epsom salts and canola oil

What do you do to maintain your skin? Do you have any tips? I’d love to hear what they are, share them in a comment below.

Be Well…Wendy

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