Vitamins are the basis of our bodies’ health and glowing skin. They take a part of all chemical processes in our cells,they are the material of building cells, and they also act as a protection for our body in times of stress and environmental factors like pollution, sun, cigarette smoke, junk food etc. We all know stories from history where people were suffering from vitamin deficiency and how it was playing on their bad health, causing problems such as a weak immune system and early deaths. Fortunately, today we live different lifestyles and over history we have learned how to use the power of plants to have plenty of everything we need to be healthy, full of energy and feel young for many more years. It seems like we have everything at hand but do we still eat enough vitamins ? Quick answer is- yes, we eat enough vitamins to support our bodies basic needs, and no-if we are looking a bit deeper and starting to pay attention to our skin’s health. In this topic I will stick to the importance of vitamins for our skin.Simple and easy. Vitamins play vital roles for our skin health and particularly vitamin C, A, D and E.   Let’s dive in. Vitamin C   This is such an important vitamin as it takes part in collagen formation,tissue growth repair and development. Collagen is one of the building blocks of our supple, wrinkle free skin! Vitamin C also protects cells from free radicals and keeps our skin healthy as well as protecting us from UV light. So without vitamin C our skin will age more quickly, it’s guaranteed. Also our immune system cant protect us without vitamin C! This protection means not only inside the body but also outside like wound healing! Recent scientific researches discovered some interesting facts – to have great amounts of vitamin C , we actually need to eat much bigger amounts of this vital vitamin. I was curious to find out how much we actually need to eat in order to cover this vitamin C amount from day to day and not fall into deficiency. I took the most popular fruits and vegetables recommended as best source of vitamin C , like citruses,berries,kiwi,spinach,bell pepper,cabbage and this is what I found: To cover your daily amount of vitamin C you must eat: Half red pepper+1 medium orange+1 cup of cabbage-raw or 1 medium orange + 1 tomato + 1 lemon(juice added to water)+1 kiwi + 1 cup of blueberries or 1 tomato + 1 lemon(juice added to water)+1 kiwi + 1 cup of blueberries + 1 cup of spinach + 2 slices of pineapple. Of course all these amazing fruits and vegetables are giving you more minerals and vitamins -not only vitamin C, however you’re able to see how much of everything you actually need to cover all your needs. For this reason I teach you to exchange empty calories to valuable ones! Now you have an idea of the type of foods you should consume to cover your daily vitamin C dose-now it’s in your hands! If you want to learn more -go to and explore this amazing tool! If you are looking for skincare which contain vitamin C,A and E, then simply follow the link:    Vitamin E   This is the second most important vitamin needed to keep our skin healthy. The most important role of vitamin E in our bodies is protection from free radicals as an antioxidant. Vitamin E literally sacrifices itself for the sake of our bodies health and neutralises free radicals to protect healthy cells. You can find more information on this topic on my previous blog posts. This is one more vitamin you should really love and pay attention to, as getting a daily dose is  challenge or hard work:). I always prefer natural sources as our body understands and digest it 100% whereas with mystical capsules you never know what you actually get and sometimes part of these vitamins have been flushed down in the toilet- along with your money! Let’s return to dose and what you actually should eat to be able to  cover your daily needs. Vitamin E can be found in nuts,seeds,avocado,olives,spirulina and spinach. From my practise so far the easiest way to cover vitamin E is through the consumption of nuts and seeds,so let’s dive in : 2 tbsp of sunflower seeds+10 almonds + ½ avocado + 1 cup of spinach or Simply add 1 tbsp of wheat germ oil to your salad.Pay attention to oils quality! Also make sure all of the nuts and seeds you consume are RAW not roasted! For more information, here is another blog post about Vitamin E   Vitamin D   The role of this vital vitamin is underestimated and it is so sad! Vitamin D in our body acts like a hormone and plays a vital part in the immune system, absorbing Calcium and forming our bones and tissues, impacting the life cycles of cells and sounds crazy but vitamin D also protects us from UV ray damage! So many of us have vitamin D deficiency without even realising it, which can cause depression and constant sad mood. If you have any of these signs- then please go and test vitamin D levels! Taking vitamin D as a supplement will improve your mood, strengthen your immune system and is more important than ever before. It’s no surprise for me seeing people living in places with loads of sun are more happy and relaxed.And always smiling! They have no vitamin D shortages:) How to take vitamin D with food you may wonder?Not so easy to be honest. Fish oil,fish liver,Fish and mushrooms are the best sources of Vitamin D, but the best of the best is … Natural sunlight! Sunlight gives us good mood,optimism and positivity!   Vitamin A   I left this vitamin last as its very big topic.It is different types of vitamin A and I will post a separate blog post on this vitamin, but all I can tell you is that we are eating plenty of it if we include orange and yellow fruits and veggies or green leaves in our diet. Uhh,such a lengthy post on such an important topic. If you want to learn more and ask questions please join my community ‘Healthy aging academy’ on Facebook: Eat plenty of fresh fruit and vegetables  and stay happy and healthy! With love, Zane

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