“Always remember to take your vitamins,” a mantra that has been engrained in our brains since our first trip to the doctor’s office. I’ve always been a lover of sugar, so getting me to eat my fruits and vegetables was quite the feat as a child. But what we ingest does play a vital role in how we feel and how we look: the vibrancy of our skin, the shine in our hair, the strength of our nails. A lack of essential vitamins and minerals and it’ll show, not just on your liver, kidneys and heart, but also on your complexion. I spend a lot of time on this site discussing the importance of organic products. Why? Because the epidermis (skin) is the largest organ in your body and what you put on it – creams, washes, sprays – immediately enters the blood stream. So, if you’re swiping, wiping and washing with toxins and chemicals, so too are your kidneys, liver, heart and the like. Not only is it crucial to eat well, but it’s also important to be aware of what you are ingesting through your skin too.

Below is a list of some of the most nutritious foods for your skin.

Avocado: A great source of Vitamin E and antioxidants. Vitamin E helps with scars and wrinkles. I actually take vitamin E every night before bed, and if I have popped a pimple (bad me!), I will open up the vitamin E capsule and apply the liquid directly to the zit with a Q-tip. *source. A great and affordable cream that contains vitamin E is the Simple Vital Vitamin Night Cream, ideal for sensitive skin.

Dark Green Veggies: Kale and spinach are two perfect examples of leafy greens high in vitamins A and C and folic acid. Vitamins A and C help prevent sun damage and improve the overall look of your skin. Click here for my favorite topical vitamin C products (lighten, tighten and brighten your skin!). *source

Orange Vegetables: Sweet potato, carrots and squash are high in vitamin A which increases the rate of cell turnover (imperative to keep skin looking young and fresh). Retinols, a popular anti-acne ingredient, are basically high amounts of vitamin A so it is also ideal for acne prone skin. *source

Acai Berries: These are considered a super food and are high in antioxidants which are essential for a youthful complexion. The berries act as an “astringent” helping to protect the connective tissues and keeping the elasticity in tact. As an added bonus, they enhance metabolism. *source

Soy milk: Rich in B1 and B2 and high in protein and calcium, soy milk is extremely beneficial for anti-aging as it increases collagen, and hydration. Fresh makes an excellent Soy Face Serum with amino acids and soy proteins. *source