The 6 Best Vitamins for healthier Skin, Body and Mindfulness

The natural plant derived source of vitamin A, B, C, D, E and K






Vitamins and minerals are essential nutrients ― together, they perform hundreds of roles in the body. They help strengthen bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.


Your body has a need to produce skin, muscle, and bone, constantly around the clock. It generates rich red blood that carries nutrients and oxygen to remote parts of the body. It sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, issuing the instructions that help sustain your life.


But to do all this, your body requires raw materials. These include at least 30 vitamins, minerals. Dietary components that your body needs but cannot produce on its own in sufficient amounts.


Often called micronutrients, both vitamins and minerals, because your body needs only tiny amounts of them. Yet even without such small micro amounts your body ultimatly faces illness and disease.


This article will explore what benefit and impact cold-pressed carrier oils have on your health. From a point of view of their use in skincare, what each oil contains of each vitamin.






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Vitamins and Minerals



With vitamins and minerals all being classed as micronutrients, both differ in some ways. Vitamins are organic and can be broken down by heat, air, or acid.



Minerals are completely opposite ― inorganic and can hold on to their chemical structure.



The difference is that when you consume foods such as:



  • fruits and vegetables

  • fish

  • poultry

  • red meat

  • seeds, grains and nuts



Those minerals find their way into your body, your bloodstream and organs. The minerals remain in their original state despite processes such as the cooking and boiling of food.



With the need to cook, boil and fry foods, vitamins lose some of their benefit as their structure breaks down, decompose.






Water Soluble Vitamins



All food to some extent will have water content including meat but especially fresh fruit and vegetables.



Water-soluble vitamins are found packed into pockets of water in food. They are absorbed directly into the bloodstream when food is digested, broken down. Due to your body being mostly water, those vitamins circulate around your body very easily and quickly.



Vitamins B & C



One of the more important tasks of these two vitamins are to help release energy found in the food you eat. Other concerns are in maintaining healthy tissue.



Produce and release energy



If you require more energy increase your intake of vitamin B because Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), and Biotin (B7) are concerned with creating and releasing energy. Feeling tired, suffering from fatigue? You could be lacking vitamin B.



Water-soluble vitamins are spent by the body more or less within a period of one, two days. You must have a regular top-up almost daily for these two vitamins.



Building Cells and Tissue



Vitamins B6, B9 (Folic acid) and B12 help with the development and strengthening of cell structure, maintaining health tissue throughout the body including the outer layers of skin.



Part of maintaining healthy tissue is Collagen. As you age, levels of Collagen are reduced. The capability to produce this vital compound is down to vitamin C. Collagen repairs torn skin tissue, open wounds and supports blood cells. Healthy teeth and bone structure depend on Collagen too.






Fat Soluble Vitamins



As fat-soluble vitamins are broken down by stomach acid and absorbed they are often stored in reserve. Consumed later rather than being distributed immediately throughout your body. Within your body, fat tissue and the liver act as storage for these vitamins and release them as needed.



Be aware of too much vitamin build up can be damaging. This can happen if you take supplements because it is very rare for food to provide you too much.



Vitamins A, D, E & K



Together, these four vitamins keep your eyes, skin, lungs, gastrointestinal tract (the stomach, large and small intestine), and nervous system in good order of repair.



Strong Bones and Eyesight



You have strength in bones and sight because of vitamins A, D and K. You have a calcium intake to build healthy bones? It is these vitamins that make the real difference to your bone health.



Just as important for the health of your skin and body, internal tissue and organs is vitamin E. This vitamin is a powerful antioxidant inhibiting damaged caused by "free radicals" ― unstable molucles created as your body:



  • digests food

  • how cells interaction with UV sunlight

  • implications of pollutants absorbed by skin tissue

  • cosmetics and skincare you use on your skin and hair



Vitamin E protects your skin, body and workings from damage caused by such influences.









Natural cold-pressed oils help to efficiently repair and regulate your skin's moisture barrier. This barrier is responsible for sebum production, important because those oils are composed of lipids which are naturally found in your skin, also.








The summer heat is here and before you go into a panic read this guide on getting the best beauty treatment for your skin and hair. The best care naturally without the chemical overdose from commercial shampoo and pore-clogging moisturisers.












Free Radicals and Antioxidants




Before you appreciate what power an antioxidant can wield, you first learn of the harm "free radicals" are capable of doing.



Free Radicals



Free radicals, or unstable chemical molucles cause harm by damaging tissue and altering DNA. These out of control molucles force your body to pause normal duties, to repair damaged cells. Without the tools (antioxidants) to help repair and combat the underlying problem, your body faces an uphill struggle.



You cannot remove, or "not have" these out of control molucles. They form from the body's normal metabolic functions. They form with the interaction of your cells with external influcences.



But you can further aid the increase of repair capability your body has.



Your body receives a level of antioxidants from the foods you eat. A healthy diet is paramount therefore resulting in the best possible defence against "free radicals".



The importance of vitamin E Tocopherols



Consume more foods that have vitamin E. Use skincare with high levels of cold-pressed carrier oils. Because believe it or not, your skin does absorb what you put on it. All carrier oils have some percentage of antioxidating vitamin E ― tocopherols ― capability; some more than others, such as "high Oleic" Sunflower oil.1



Just one tablespoon of Sunflower oil can contain 28% of your daily recommended amount.



Food grade oils are often a poor standard: having been chemically and mechanically refined.2 3 4 Clearly cold-pressed oils retain far more of their vitamin and mineral potency.5



How antioxidants Help



Free radicals, unbalanced molucles have no electrons (electrical charge). They must steal electrons from other cells and in doing so, making those cells unbalanced, ineffective in their ability to carry out their purpose.



Antioxidants are powerful. When they come into contact with a free radical molucle, they give up their electrical charge to the free radical. This sacrifice in effect will save other cells from losing their electrical charge.



A chain reaction of free radical can build up quickly causing widespread damage to cell walls, muscle and organ tissue. Antioxidants break up these chain reactions and often can prevent them in the first place.







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Vitamin A



Promotes and maintains a healthy dermis and epidermis, the separate layers of your skin. Reduces healing times, how quickly the body can repair damage.


Vitamin A support the skin's immune system and increases natural moisturising from sebum oil.



Oils rich in this vitamin:



  • Avocado

  • Apricot Kernel

  • Sweet Almond

  • Soyabean

  • Palm Kernel

  • Cocoa

  • Hemp






Vitamin B



Vitamin B-complex has many benefits. Vitamin B is known to boost the level of Collagen in your body. Collagen reduces the thinning of your skin and improves the ability of skin to hold moisture.


Vitamin B acts as a protective layer for your skin and hair. A humectant, this vitamin is more suitable for face creams, particularly for dry skin. Also for body creams, particularly for dry or Eczema-prone skin.



Oils rich in this vitamin:



  • Avocado

  • Cucumber

  • Hemp

  • Macadamia

  • Pomegranate

  • Pumpkin

  • Sesame






Vitamin C



An antioxidant. It protects skin cells from damaging free radicals, but not as heroic as vitamin E. This vitamin can even out skin tone improving the radiance (glow) of skin.


Also shown to be skin lightening reducing hyperpigmentation and dark spots.



Oils rich in this vitamin:



  • Argan

  • Cocoa

  • Grape

  • Hemp

  • Rosehip

  • Safflower

  • Kukui






Vitamin D



Vitamin D can help treat skin conditions such as dry skin, Psoriasis, or Eczema. Your body is capable of producing vitamin D, when your skin absorbs sunlight but not when sunburnt.


Over exposure to sun UV rays can lead to accelerated skin ageing, severe sunburn and skin cancer. Vitamin D contributes to new skin cell growth, cellular repair, and metabolism. The skin's ability to defend against free radicals is also enhanced.



Oils rich in this vitamin:



  • Avocado

  • Grape

  • Hemp

  • Safflower

  • Shea

  • Sunflower

  • Wheatgerm






Vitamin E



An antioxidant and one that is very effective at combating free radicals. Free radicals are produced by the metabolism of food and external influences such as chemical pollutants, smoke and ultraviolet light.


Supports your skin's health and cell function. By increasing levels of natural oil lipids, the vital dermis and epidermis layers are protected. The cause of skin ageing is slowed down further.



Oils rich in this vitamin:



  • Sweet Almond

  • Apricot

  • Cucumber

  • Hemp

  • Olive

  • Sea Buckthorn

  • Sunflower






Vitamin K



Vitamin K may help with the retention of skin elasticity and prevent wrinkles.6 With improved levels of elastin, your skin is more pliable and stretches easily, fine lines are reduced.



Oils rich in this vitamin:



  • Soyabean

  • Coconut

  • Rape (Canola)

  • Sunflower

  • Sesame

  • Corn

  • Olive








Time for Action


A proactive approach to nutrition in your middle years is the best way to grow old healthily. With so much advice available, it's understandable for people to feel overwhelmed by too much information. So we list the health areas of concern for the middle years and the vitamins required to help support them.


Eye Health


Vitamin B2 (Riboflavin) is essential for maintaining eye health. Vitamin A is crucial for good eyesight, including the normal function of the retina and visual adaptation in darkness.


Cognitive Function


Vitamin B1 is essential for the transmission of certain types of nerve signals between the brain and spinal cord. Vitamin B2 (Riboflavin) a low biomarker status of Riboflavin is a predictor of cognitive decline. Vitamin B6 a low status is associated with greater risk of cognitive decline. Vitamin B12 shown to slow brain shrinkage by 30% whilst low levels have been linked to poor performance on brain function tests.


Bone Health


Vitamin D is essential to assist the body in the absorption of Calcium and to help prevent falls. It is difficult to get enough vitamin D from diet alone, therefore a daily dose of sun, in the spring and summer helps to increase vitamin D levels. During dark autumn and winter months the sun does not get high enough in the sky to stimulate vitamin D production in the skin. Consider taking a daily supplement containing vitamin D in autumn and winter. Vitamin K is required for the formation of the proteins that play a crucial part in the maintenance of healthy bones and teeth.


Cardiovascular Health


Vitamin D is responsible for supporting heart function. A lack of vitamin D is associated with heart failure and daily doses have been shown to have an effect on the elasticity of blood vessels. Vitamin E is an antioxidant that helps neutralise free radicals in the body that can be potentially damaging.7 It is especially important for maintaining a healthy heart, circulation, nerves, muscles and red blood cells. Vitamin B9 (Folic acid) plays a central part in the formation of red blood cells. Folic acid, vitamin B6 and vitamin B12 have also been found to reduce blood levels of homocysteine, an amino acid linked to an increased risk of cardiovascular disease.


Muscular Health


Vitamin D is important for muscle growth, development and function and, when combined with calcium, reduces the risk of falls in older adults. Vitamin E is important for maintaining muscles. It is essential to repair plasma membranes of cells, such as muscle cells, which tear from just being used.


Immune Health


Vitamin A is essential for effective functioning of the immune system. Vitamin C is an antioxidant that helps protect cells from free radicals, thus supporting the immune system. Vitamin D is an influencer in both the innate and adaptive immune responses, with deficiency increasing the risk of auto-immune diseases and infections. Vitamin B12 is crucial for the functioning of the immune system.




Disclaimer: Information provided is for educational purposes only. Not intended to diagnose, treat, cure, or prevent any disease or illness.




1 Carrier oils low on polyunsaturated fats are more stable at room temperature, less prone to oxidation and therefore decomposing and becoming rancid.

2 https://www.ketogenic-diet-resource.com/vegetable-oil.html

3 https://time.com/5342337/best-worst-cooking-oils-for-your-health/

4 https://happilyunprocessed.com/the-basics/refined-oils-and-why-you-should-never-eat-them/

5 https://pubmed.ncbi.nlm.nih.gov/28362474/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

7 https://www.hsis.org/a-z-food-supplements/vitamin-e-tocopherol/







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