Keeping the skin smooth and free of wrinkles for as long as possible, is the main objective of preventive skin care. our skin is also an incredibly accurate indicator of overall health, and obviously, the most outwardly visible sign of internal health.  Problems with skin, such as wrinkles ,dry skin, acne/blemishes, oily skin, and redness/swelling are often visible indications of health problems occurring inside the body.  This is often connected to the consumption of an unhealthy diet lacking in required nutrients, such as vitamins and minerals.
To treat skin problems, most people turn to mainstream topical cosmetics, including lotions, soaps, scrubs, toners, exfoliants and creams. However, treating outer blemishes with expensive, chemical-laden beauty products doesn't deal with the root cause of the problems which are often poor nutrition and exposure to toxins in dietary and personal care products. Apart from hydration and smoothing, skin elasticity is another essential factor that determines the health of our skin. How we protect the skin as we age, depends very much on our skin’s ability to maintain its elasticity. As we age, our skin loses some of its elasticity, partly due to the decrease in the production of elastin. Elastin, is a protein aiding in the stretching and elastic rebounding of skin. Lost elasticity can result in loose, hanging skin that appears dried, more wrinkled and has a lost luster. Adequate nutrition is vital to the health and elasticity your skin.
Vitamins and minerals that improve texture of skin work in a specific way and bring about many desirable effects. The skin’s elasticity can be improved with the use of vitamins and minerals, since they provide complete internal nourishment by regenerating new cells and help skin maintain its shape. The following vitamins and minerals can be found in foods, supplements and topical forms such as creams and lotions. vitamins and minerals should be included through natural sources when maintaining a skin care regimen that improves skin elasticity with little or no extra effort.


Vitamin A

Beta-Carotene is converted into vitamin A or retinol in the body.  This vitamin contains incredible antioxidants that combat the signs of aging in the skin. Vitamin A forces your skin cells to turn over faster, bringing new fresh skin cells to the surface. Intake of vitamin A helps to improve the skin’s moisture and thereby promote skin elasticity. This powerful antioxidant is required for normal growth and renewal of skin cells, and also helps smooth out skin texture and reduce the appearance of fine lines, while preventing acne and dry, rough, or flaky skin. Some studies suggest that it also reduces skin damage resulting from years of sun exposure.

Natural Sources of Beta-Carotene (Pro-vitamin A)

Beta-carotene (from plant sources): The body also converts beta-carotene (found in orange, yellow, red and green fruits and vegetables) into vitamin A. Bright yellow and orange fruits such as Cantaloupe, Pink grapefruit, peach, papaya mangoes and Apricots. And Vegetables such as Carrots, Pumpkin, Sweet potatoes, Turnip greens, Beetroot, Red pepper and Winter squash. Other sources of beta-carotene include most dark green leafy vegetables like Broccoli, Collard greens, Kale, Cilantro, lettuce and  Spinach are just a few of them.

Vitamin B Complex

If you want to maintain your skin-tone and elasticity ensure that you take adequate amounts of B vitamin. Vitamin B helps keep your skin hydrated and defends against dry and flaking skin. Since dry skin is less elastic, it can be more prone to wrinkling, sagging or stretching beyond the point of recoil, creating stretch marks. The water-soluble Vitamin B is a group of eleven vitamins that work together as a team, all these B Vitamins that you get in a complex: B1, B2, B3, B5, B6, B7, B9, and B12, so when supplementing, be sure to take a B-complex to get the whole B spectrum.

Natural Sources of Vitamin B complex

Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.

Vitamin B7 (Biotin)

When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms. Your body makes plenty of biotin.

Natural Sources of Vitamin B7

The richest source of Biotin is cooked eggs. B7 is made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, whole grains, organ meats, soybeans, fish, cauliflower, oatmeal, rice, chicken, yeast clams, milk watermelon, and grapefruit.

Vitamin B3 (Niacin)

Niacin, a specific B vitamin, helps skin retain moisture, so your complexion looks plumper and younger looking in as little as six days. It also has anti-inflammatory properties to soothe dry, irritated skin. In higher concentrations it can work as a lightening agent to even out blotchy skin tone.

Natural Sources of Vitamin B3

Reliable dietary sources of vitamin B3 include Nuts, seeds, dairy products, beans, peanuts, red fishes such as tuna and salmon, turkey, chicken, wheat bran, brown rice, milk, eggs, lean red meat, liver, fish, cheese, oats, dried fruit, wholegrain breads and cereals, mushrooms, enriched refined grains and all protein-containing foods. Green leafy vegetables, coffee, and tea also provide some niacin to the diet. Your liver can also convert tryptophan from high-protein foods like meats and milk into niacin.

Vitamin C

More than any other nutrient, vitamin C is vital to your skin's health and elasticity. It plays a direct role in your skin's ability to produce the collagen protein (the substance that provides skin with its youthful resilience), improving skin elasticity and helping reduce ongoing collagen damage that leads to wrinkles. Vitamin C is highly effective at reducing free radical damage, such as that caused by overexposure to the sun or pollution. Free radicals consume collagen and elastin - the fibers that support skin structure - and can cause wrinkles and other signs of premature aging. Humans are one of the very few species that cannot manufacture their own vitamin C, and because it is water-soluble (meaning you'll pee out whatever your body doesn't use), we must get a fresh supply daily. Vitamin C is destroyed easily by cooking, oxidation, light, heat, and the use of bicarbonate of soda in cooking. Smokers are especially likely to have a deficiency.

Natural Sources of Vitamin C

Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries, Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.

Vitamin E

Vitamin E is a fat-soluble antioxidant that provides many services to the skin, including protection against wrinkling and a defense against the aging of skin, which is characterized by the weathering of skin and collagen loss. Vitamin E can be taken orally, but is also very popular as a topical treatment for skin elasticity. Vitamin E is also serves to reduce damage to the skin caused by the sun's UV rays and eliminates free radicals (which cause severe cellular damage) from the body. Vitamin E is especially effective at preventing certain skin cancers.

Natural Sources of Vitamin E

Food sources of vitamin E, which may keep your blood vessels healthy, include Sunflower seeds, Almonds, Hazelnuts and other nuts and seeds are excellent sources of natural vitamin E. Other good sources are vegetable oils (soybean, corn, cottonseed, safflower), liver; egg yolks ,wheat germ oil, whole-grain products, legumes, Leafy green vegetables Swiss chard, spinach and other dark leafy greens, Sweet potatoes, Avocados, papaya, peaches, prunes, tomatoes, cabbage, asparagus and Blueberries.

Vitamin F

Vitamin F consists of a group of polyunsaturated fats called Essential Fatty Acids (EFA), they are also referred to as polyunsaturates. Essentially, there are two main types of EFAs: omega-3 fatty acids and omega-6 fatty acids. If your skin is dry, prone to inflammation, and frequently dotted with white heads and black heads, you may be lacking essential fatty acids, especially Omega-3s, are an essential component of skin repair, maintaining the correct moisture content of skin, and keeping skin elastic. Also, omega-3s in particular stimulate the growth of human growth hormone (HGH) in skin tissue. The human body cannot produce its own EFAs, they must be obtained through the diet means regularly to ensure good skin health. To ensure that you’re getting enough omega-3 and omega-6, take daily supplements in the form of fish oil, olive oil, flaxseed oil, primrose oil, blackcurrant oil, or borage oil.

Natural Sources of Vitamin F

Vitamin F can be found in sea food like salmon, herring, anchovies, and mackerel, In healthy vegetable oils like sunflower seeds, olive, safflower, canola, and grape seed, In nuts particularly hazelnuts, Brazil nuts, and walnuts. In Legumes, flax seeds, sesame seeds, chia seeds and avocado. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil.

Vitamin K

Although vitamin K is best known for its role in blood clotting, One of the health benefits of vitamin K2 not often discussed is its role in ensuring healthy skin, and this vitamin is likely beneficial for preventing wrinkling and premature aging. Vitamin K plays a major role in improving blood circulation and thereby provides total internal skin nourishment. Furthermore, it heals wrinkles and other imperfections in the skin while and boosting the elasticity of the skin. Adequate dietary vitamin K2 prevents calcification of our skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles. This is because K2 is necessary for activation of matrix proteins that inhibit calcium from being deposited in elastin fibers and keeping these fibers from hardening and causing wrinkles. In fact, recent research suggests that people who cannot metabolize vitamin K end up with severe premature skin wrinkling.

Natural Sources of Vitamin K

There are two main types of vitamin K:
K1, which is involved in photosynthesis, is produced by plants and algae, its highest concentrations found in green leafy vegetables. Primary dietary sources of K1 are leafy greens, such as parsley, Swiss chard, collards greens, watercress, Mustard Greens, Lettuce, Endive, Escarole and kale; and vegetables in the cabbage family; spinach, cabbage, turnip green, Brussels sprout, alfalfa, broccoli and cauliflower.

K2 is produced by bacteria and also via the conversion of K1 to K2 by beneficial bacteria in the intestines of animals, including humans. Natto (fermented soybeans) is the richest dietary source of vitamin K2. Dairy products (milk, butter, cottage cheese, cheese) Liver, olive and canola oils, green tea and egg yolk also provide small amounts.



Selenium is a trace mineral, which is also a very strong anti-oxidant responsible for tissue elasticity.  It is one of the nutrients required for ensuring that skin and other tissues retain their elasticity and flexibility. It works with iron to maintain skin smoothness, providing plumpness and elasticity where it’s needed. It also acts to prevent cell damage by free radicals and plays a key role in skin cancer prevention. This mineral also helps to protect skin from sun damage.

Natural Sources of Selenium

Selenium is found naturally in seafood like crab, shrimp, and other coldwater fish especially tuna and salmon, halibut, Chicken, Liver, dark mushrooms, Yeast, brown rice wheat germ whole grain bread , pasta, nuts, eggs, onions, broccoli and garlic are all great sources of selenium. The richest natural source of selenium is Brazil nuts.


Copper is an important trace mineral that your body needs in order to strengthen the elasticity of the skin, preventing wrinkles and sagging. Together with vitamin C and the mineral zinc, copper helps to develop elastin, the fibers that support skin structure from underneath. Copper is the third most abundant trace mineral in the body. While a copper deficiency is rare (doctors caution that supplements can be dangerous), topical applications of copper-rich creams can firm the skin and help restore some elasticity, according to some study results. Aside from aiding the skin in retaining its elasticity, copper also helps with reducing the scars and blemishes.

Natural Sources of Copper

Organ meats, seafood, shellfish, nuts, seeds, sunflower seeds, wheat bran cereals, whole-grain products, beans, prunes, cashews, cocoa products are all foods that are high in copper. More than half of the copper in foods is absorbed.


The third skin-friendly mineral is zinc, highly important for keeping skin healthy, Without ZINC, stretch marks form readily. Zinc facilitates oil gland production and regulates hormones that affect skin appearance. Like vitamin C, this mineral assists collagen production, increasing skin elasticity. Zinc is also important mineral if you have acne. In fact, sometimes acne itself is a symptom of a zinc deficiency. Zinc acts to promote skin health by helping the body to maintain the correct amount of skin oil and hormones which can increase acne.  In addition, zinc is required for normal functioning of the body's immune system.

Natural Sources of Zinc

Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soy beans, grains, black-eyed peas, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, soy foods tofu, chocolate and dairy products.


Silica is a trace mineral that functions to help strengthen your body's connective tissues, and is a vital component of maintaining healthy skin. A deficiency in silica could result in reduced skin elasticity and wound healing due to its role in collagen and GAG formation. As we know, proper collagen formation is essential for maintaining tight, wrinkle-free skin, so silica can also be beneficial for slowing down the signs of skin aging. It’s best to get silica from natural sources.

Natural Sources of Silica

Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus ,tomatoes, romaine lettuce, peppers, raspberries, beetroot and rhubarb. In its natural form, silica is found in the horsetail, stinging nettle, cactus, dandeloin and alfalfa  herb. Silica is also available as a concentrated liquid supplement forms.

Natural Fitness Tips
Natural Fitness Tips

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