The Glow Diet: Part III

B vitamins

B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, pyridoxine and cobalamin) are essential in order to convert food  into energy for skin metabolism. They also are components of important enzymes that maintain normal skin function such as functioning of the oil-producing glands, which keep skin moist and supple. Its no wonder that  poor intake of almost any B vitamin often lead to dry or scaly skin.


Best sources of B Vitamins 
Poultry, red meat, fish, bananas, whole grains, brewer's yeast, peanut butter and eggs.

Vitamin C

This vitamin also called ascorbic acid I vital for production of collagen -  the underlying supporting structure of skin - as well as it has antioxidant properties. But sun exposure (and stress) can drain vitamin C from the skin, leaving it vulnerable to damage from the environment. Be sure to look for anti-aging creams and sunscreens that contain this potent antioxidant.


Unfortunately, humans are one of the few mammals unable to produce our own vitamin C. So we need to ensure that we get adequate amounts from the foods we eat. Best sources include papaya, sweet peppers, strawberries, broccoli, asparagus, citrus fruits and juices, kiwi, cantaloupe, tomatoes, and green peas.


How to Get the Most From Vitamin C
Vitamin C is extremely sensitive to air, water and temperature. About a quarter of vitamin C content in fruits and vegetables can be lost simply by blanching, freezing and unthawing. Therefore, its best to consume these foods in their fresh and raw state.