Feed Your Skin

Your skin is your body’s largest organ. To keep that organ healthy, you must "FEED YOUR SKIN". It is very important to eat plenty of fruits and vegetables rich in antioxidants that are good for your whole body, including your skin. Vitamins C, E, A, D, and K, along with beta-carotene help repair damaged skin caused by unhealthy molecules, known as “free radicals.” Omega-3 fatty acids help support the top layer of the skin. Consider eating salmon, sardines, and walnuts, or taking fish oil supplements.  Also, maintain a regular skin care regimen using a good natural cleanser, exfoliant, antioxidant, moisturizer, and sunscreen. This information is for men too. (Healthline November 13, 2017)


C - Used for reducing scars, hyper-pigmentation, and spots. 
E - Known for skin health and appearance. 
A - Speeds up healing, prevents breakouts, supports moisturizing.
D - Reduces premature aging and helps with skin cell growth. 
K - Helps heal wounds; help certain skin conditions, such as dark spots, redness, wrinkles, dark patches and dry skin.

Foods that contain Vitamin D

  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)
  • Vitamin supplements

"Vitamin Potency is measured and indicated as “International Units (I.U.).  An IU is not the same for each type of vitamin. Each is determined by how much of a substance it takes to produce an effect in your body. The recommended I.U. for” 

Vitamin D are:

  • Children and teens: 600 IU.
  • Adults up to age 70:  600 IU.
  • Adults over age 70: 800 IU.
  • Pregnant or breastfeeding women: 600 IU.

Do everything in moderation. Remember too much of anything can cause side effects.  

Written by Joe Bowman — Updated on July 30, 2020
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Facts about vitamin D. (2010).
Jorde R, et al. (2008). Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: Randomized double blind trial [Abstract].
Major GC, et al. (2009). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: Potential link with a calcium-specific appetite control [Abstract].
Mayo Clinic Staff. (2017). Vitamin D.
Munger KL, et al. (2006). Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis.
Urashima M, et al. (2010). Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren.
Vitamin D and health. (n.d.).
Wang TJ, et al. (2008). Vitamin D deficiency and risk of cardiovascular disease.
Zittermann A, et al. (2009). Vitamin D supplementation enhances the beneficial effects of weight loss on cardiovascular disease risk markers.
Gold, L. F. (2009, August). Calcitriol ointment: optimizing psoriasis therapy [Abstract]. Journal of Drugs in Dermatology, 8(8 Suppl), 23-27
Higdon, J. (2004, March). Vitamin D. Retrieved from
Kannan, R., & Joo Ming Ng, M. (2008, April). Cutaneous lesions and vitamin B12 deficiency. Canadian Family Physician, 54(4), 529–532
Michaels, A. J. (2011, September). Vitamin C and skin health
Michaels, A. J. (2012, February). Vitamin E and skin health
Skin cancer statistics. (2015, August 20)
Turner, E. R. & Dahl, W. J. (2013, December). Facts about vitamin K
Vitamin E. (2016, February 11)
Photo Credit: Oladimeji Odunsi

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