Healthy Food For Healthy Skin

By Johanna Green, RN, HN-BC

Vegetables

VITAMIN A- helps to heal damaged skin by repairing and building skin tissue. It also helps to reduce …WRINKLES!! Also Vitamin A is vital  for healthy vision, immune function and reproductive health. Having proper amounts of Vitamin A from your daily diet can help prevent symptoms of deficiency which include hair loss, blindness and susceptibility to infections.  What a fabulous vitamin!

Vitamin A is fat-soluble , it’s better absorbed into the bloodstream when eaten with fat. Animal -sourced foods that are rich in Vitamin A1 are known as retinol , like oily fish, cheese, butter and liver.

Plants contain beta-carotene and alpha carotene, also know as  provitamin A which the body can convert to make Vitamin A. You can easily improve the absorption of provitamin A by adding a dash of oil to your food. Especially if following a plant based diet.

Some people may  have a genetic mutation that prevents the conversions of provitamin A into Vitamin A. If this is case, supplements can be taken. Vegans in particular.

The recommended dietary allowance (RDA) is 900 mcg for men, 700 mcg for women and 300-600 mcg for children and adolescents.


VEGETABLES HIGH IN PROVITAMIN A

  • Carrots
  • Winter Squash
  • Bell Pepper
  • Brocolli
  • Kale
  • Swiss Chard
  • Sweet Potato
  • Mustard Greens
  • Turnip Greens
  • Romaine Lettuce

FRUITS HIGH IN PROVITAMIN A

  • Mango
  • Cantaloupe
  • Apricot
  • Papaya
  • Watermelon
  • Red Grapefruit
  • Nectarine
  • Tangerine
  • Guava

FOODS HIGH IN VITAMIN A

  • Beef Liver
  • Cod Liver Oil
  • Salmon
  • Blue Fin Tuna
  • Goat Cheese
  • Cheddar Cheese
  • Hard Boiled Egg
  • Feta Cheese
  • Butter
  • King Mackerel

There are so many choices to obtain Vitamin A to meet your daily requirement. If you would like dietary guidance or have dietary questions please come see us in our office. We offer many supplements to meet specific needs to support your health journey.