Female Fitness: Skin Care Vitamins and Minerals

Here are the top key vitamins and minerals with benefits for your skin

Vitamin C – is an important antioxidant shown to reduce free radical damage to the skin caused by sunlight and pollution. Free radicals damage the fibers (such as collagen) that support our skin structure, causing wrinkles and other signs of ageing. Vitamin C aids collagen production, which gives skin its firmness. It also helps your skin repair itself. Vitamin C-rich foods: citrus fruits, berries, blackcurrants, kiwifruit, red peppers, cabbage and watercress.

Vitamin E – plays an important anti-ageing role for your skin. It has excellent moisturising properties and is shown to help reduce the appearance of wrinkles and fine lines and make your skin look and feel smoother. Vitamin E-rich foods: wholegrains, avocados, egg yolks, nuts and seeds, spinach, watercress.


Selenium – a powerful antioxidant, increases the elasticity of the skin, helps prevent acne and has been shown to reduce the appearance of wrinkles and fine lines. Selenium-rich foods: nuts (especially Brazil nuts), poultry, wholegrains, eggs, beef.


Zinc – helps the synthesis of collagen and elastin in the skin and works to clear skin by regulating oil production. It is also helps keep your nails and hair healthy. Zinc-rich foods: wholegrains (oats), shellfish, pumpkin seeds, nuts (almonds and walnuts).


Essential Fats – help keep skin cells hydrated, plump and youthful, preventing dry hair and skin. Omega-6 oils can help regulate the skin’s oiliness and heal blemishes. Essential-fat-rich foods: oily fish, nuts and seeds.


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