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Skinfood Series: Part 3- Vitamin E ‘Fight UV Damage’

Welcome to the Skinfood Series.  Part 3 Vitamin E

There are so many wonderful ingredients that we can use externally to care for and regenerate our skin.

But what about how we care for our skin from the inside? 

Diet plays a major role in our health and thus our appearance.  Skinfoods accelerate skin healing, strengthen connective tissue, fight free radicals, reduce inflammation and slow ageing.

In this the third part of our series we’ll look at Vitamin E.

Vitamin E is a hugely important antioxidant, protecting other oils in your body and improving hydration.

Vitamin E directly protects the skin from UV radiation.

In numerous research studies, Vitamin E applied topically to the skin has been shown to prevent UV damage. When the diet contains Vitamin E-rich foods, Vitamin E can travel to the skin cell membranes and exert this same protective effect.

This is incredibly important when you consider there are 3 ways our skin ages: time, free radical damage and UV damage.

Here are some foods high in Vitamin E that you should be including in your diet:

  • Almonds
  • Sunflower seeds
  • Capsicum
  • Broccoli
  • Brussel Sprouts
  • Papaya
  • Spinach
  • Kale
  • Swiss Chard
  • Tomato
  • Cranberries
  • Asparagus
  • Oregano
  • Raspberries
  • Carrots
  • Cayenne Pepper

Vitamin C works well with Vitamin E and each enhances the effect of the other.  See the previous Skinfood article for Vitamin C.

5 Simple Ideas for you

  1. Vitamin E is best consumed by way of raw or steamed food.  Frying and baking can lower the Vitamin E content.
  2. Make salads using spinach leaves, capsicum, tomato then add your other favourite salad ingredients.  Sprinkle some sunflower seeds through your salad.
  3. Add some cranberries and/or raspberries to your breakfast.
  4. Have a handful of almonds for an afternoon snack.
  5. Add greens Broccoli, Spinach, Kale, Swiss Chard to soups or pasta dishes.  The Vitamin E content wont be as high as raw but you’ll still get some and hey, its winter, sometimes we just need something warm to eat!

Here is what I do:

I start my day with a fresh juice.  At the moment I have an apple, carrot, parsley, beetroot and kale juice every morning.  I may have to alter this when the seasons change as I only use fresh, organic, in season produce.

I have a handful of organic dried cranberries as a snack most afternoons.

I have started making a broccoli pesto (I substitute basil for broccoli when basil goes out of season) and mix through cooked pasta or use it as a dip.

Experiment a little and get creative with ways to add these foods to your diet!

If you have any simple ideas I’d love to hear about them in the comments section!

Previously on the Skinfood Series:

Vitamin A – How to Slow Down The Ageing Process

Vitamin C – Essential for Beautiful Skin

Coming up on the Skinfood series:

  • Carotenoids
  • Alpha Lipoic Acid

Stay Scented


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Categories: General, Skin Food

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