V I T A M I N S

Nutrient

Benefits

Food Sources

A

Repairs skin damage from sun exposure, improves skin elasticity, may help prevent acne, may help reverse cancerous changes

Fish liver oil, liver, green leafy vegetables, orange/red vegetables and fruits, green herbs

B1

Improves blood circulation and overall skin health

Whole grains, brewer’s yeast, wheat germ, rice, seeds, milk

B2

Promotes skin growth and strength

Liver, fish, eggs, cheese, seeds, cooked leafy vegetables

B3

Helps keep your skin hydrated

Yeast, whole grains

B5

Helps keep your skin hydrated, may help prevent acne

Whole grains, liver and other organ meats, egg yolks, seeds

B6

Promotes healthy skin, reduces swelling

Whole grains, herbs, bananas, green leafy vegetables

B7

Improves skin color, prevents dryness

Brewers yeast, fruits, nuts, rice, egg yolk, milk, kidney

B9

Helps heal canker sores

Brewer’s yeast, mushrooms, liver, broccoli, asparagus, lima beans, green leafy vegetables

B12

Helps prevent eczema

Liver and other organ meats, fish (shell and fin), eggs

C

Regulates collagen production, improves skin elasticity, helps prevent bruising

Sweet and hot peppers (all colors), berries, tropical fruits, citrus fruits and rinds, dark green vegetables, green herbs, cauliflower

D

Improves skin respiration, helps slow down skin aging, may help prevent acne

Fortified milk, egg yolks, butter, fish liver oils, sardines, salmon, mushrooms, sunflower seeds

E

May help heal burns and scars

Cold-pressed vegetable and nut oils, wheat germ oil, soybeans, raw nuts and seeds, nut butters, green leafy vegetables, hot spices

K

May help heal bruises

Kelp, alfalfa, yogurt, safflower oil, fish liver oil, green leafy vegetables

M I N E R A L S

Nutrient

Benefits

Food Sources

Calcium

Improves overall skin health

Dairy, tofu, fish, nuts, brewer’s yeast, beans, lentils, sesame seeds

Chromium

Helps prevent hyper- and hypoglycemia, may help prevent acne

Brewer’s yeast, liver, beef, whole wheat bread

Copper

May slow down aging and speed up wound healing

Shellfish, liver, green vegetables, whole grains, eggs, chicken, beans

Potassium

May help prevent acne and skin dryness, may help heal burns

Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams, yogurt

Selenium

May slow down aging and prevent age spots

Brewer’s yeast, meat, fish, grains, broccoli

Silicon

May slow down aging and prevent wrinkles, may help heal skin disorders

Flaxseed, oats, nuts, seeds, apples, beets

Sulfur

May help prevent, eczema, dermatitis and psoriasis

Onions, garlic, eggs, asparagus, meat, fish, dairy

Zinc

May help heal burns and wounds, may prevent skin lesions and acne, helps regulate collagen production

Spinach, sunflower seeds, mushrooms, whole grains, brewer’s yeast, red meat