Essential Vitamins for Healthier Skin, Body and Mind

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






Vitamins1 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 needs to produce skin, muscle, and bone, 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. Chemical messengers shuttle from one organ to another, passing on the instructions.


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 enough amounts.


Micronutrients, both vitamins and minerals, your body needs only tiny amounts of them. Yet even without such small micro amounts, your body faces illness and disease.


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






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Vitamins and Minerals



With vitamins and minerals all classed as micronutrients, both differ in some ways. Vitamins are organic, heat, air, and (stomach) acid can break them down.



Minerals are 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. Processes such as the cooking and boiling of food do no damage.



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






Water Soluble Vitamins



All food has water content, including meat but especially fresh fruit and vegetables.



Once digested, vitamins are then released into the bloodstream, broken down and absorbed. Due to your body being water, those vitamins circulate, ready for immediate use.



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



Feeling tired, suffering from fatigue? If you need more energy increase your intake of vitamin B. Concerned with creating and releasing energy:



  • Thiamin (B1)

  • Riboflavin (B2)

  • Niacin (B3)

  • Pantothenic acid (B5)

  • Biotin (B7)



The body uses up water-soluble vitamins more or less within a day, two at most. You must have a regular top-up almost daily for these two vitamins.



Building Cells and Tissue



Vitamins B6, B9 (Folic acid) and B12 aid the development and strengthening of cell structure. Maintaining healthy tissue throughout the body including outer layers of skin is Collagen.



As you age, levels of Collagen are depleted. The capability to produce this vital compound is down to vitamin C.2 Collagen is capable of:



  • repairing torn skin tissue

  • healing open wounds

  • supports blood cells



Healthy teeth and bone structure also depend on Collagen.






Fat Soluble Vitamins



Stomach acid will breakdown fat-soluble vitamins. Held in reserve for later rather than distributed for immediate use. 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 in good order. The gastrointestinal tract (the stomach, large and small intestine), and nervous system also receive attention from these vitamins.



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.



Important for the health of your skin and body, internal tissue and organs is vitamin E. A powerful antioxidant. Minimises damage 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 Tocopherols protect your skin, body and internal workings.









Natural cold-pressed oils help to repair and regulate your skin's moisture barrier. It is this lipid barrier which regulates sebum production.



Protects against damaging pollution, UV light, infection and irritants. Locks in hydration. Moisturise your skin twice daily to protect this lipid barrier. It is your last line of defence.








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












Free Radicals and Antioxidants




To appreciate the power an antioxidant can wield, you first learn about "free radicals".



Free Radicals



Unstable chemical molecules cause harm by damaging tissue and altering DNA. These molecules force your body to pause normal duties, to repair damaged cells. Antioxidants help repair and inhibit the underlying problem, those "free radicals". Without vitamin E Tocopherols, your body struggles to maintain it's healthy best.



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



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 results 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 cold-pressed oils have some level of antioxidating vitamin E capability. Some more than others, such as "high oleic" Sunflower oil.3



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



Food grade oils are often a poor choice: having been chemically and mechanically refined.4 5 6 Cold-pressed oils keep far more of their vitamin and mineral potency.7



How antioxidants Help



Free radicals, unbalanced molecules have no electrons (electrical charge). They must steal electrons from other cells. In making those cells unbalanced also, they are ineffective in their ability.



Antioxidants are powerful. On contact with a free radical molecule, 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 radicals will cause widespread harm to cell walls, muscle and organs. Antioxidants disrupt these chain reactions, often preventing them in the first place.







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Vitamin A



Promotes and maintains a healthy lipid barrier. Each, your dermis and epidermis.8 What your skin absorbs in nutrients and vitamins, your body will heal and repair.


Vitamin A supports the skin's lipid system. It does so by increasing natural moisturising sebum oil levels.



Oils rich in this vitamin:



  • Avocado

  • Apricot Kernel

  • Sweet Almond

  • Soybean

  • Palm Kernel

  • Cocoa

  • Hemp






Vitamin B



Vitamin B-complex has many benefits. Vitamin B can boost the level of collagen in your body. Collagen reduces the thinning of your skin and improves the ability of the 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, only not as effective 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 and eczema. Your body is capable of producing vitamin D, when your skin absorbs sunlight.


Overexposure to sun UV rays can lead to accelerated skin ageing 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. The metabolism of food produces free radical molecules. External influences such as environmental pollutants, smoke and UV light aggravate the problem.


Increase levels of natural oil lipids to support your skins health and cell function. The dermis and epidermis layers are your body's only defence.



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, preventing wrinkles.10 With improved levels of elastin, your skin is more pliable and stretches, fine lines reduced.



Oils rich in this vitamin:



  • Soybean

  • Coconut

  • Rape (Canola)

  • Sunflower

  • Sesame

  • Corn

  • Olive








1 https://pubmed.ncbi.nlm.nih.gov/1444060/

2 https://pubmed.ncbi.nlm.nih.gov/29104718/

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

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

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

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

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

8 https://www.webmd.com/skin-problems-and-treatments/picture-of-the-skin

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

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







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