I wanted to share with you the following nutrients and what they help and the foods that you can find them in.
Vitamin A--- Gives you dewy, even toned skin and a healthy scalp. It also helps maintain your eyesight.
------Cantaloupe, grapefruit, apricots, carrots, broccoli, sweet potatoes, kale, spinach, pumpkin, eyes
Vitamin B---- Prevents your skin from becoming too oily and decrease breakouts. B vitamins also boost your metabolism and can help improve the quality of hair, skin and muscle tone.
-----Bananas, poultry, tuna, shellfish, avocado, beans, nuts, eggs, milk, whole grains
Vitamin C---Diminishes the appearance of scars, cuts, and bruises; boost collagen production, which is good for your skin; and fuels your immune system.
-----Citrus fruits, berries, apples, melon, pineapples, tomatoes, spinach, cabbage, red and green peppers, broccoli, brussels sprouts cauliflower
Vitamin D----Helps combat dry skin and is important for the development of healthy teeth and bones
-----You can get the "sunshine" vitamin by spending 10 to 15 minutes three times a week in the sunlight---without sunscreen on. It can also be found in fortified milk and other dairy products, tuna and salmon.
Vitamin E---Gives you healthy skin and minimizes scars, burns, inflammation, and irritations. Vitamin E is also an antioxidant, so it helps with dry, flaky skin and protects the skin from damage.
-----Fruit juices, spinach, asparagus, broccoli, nuts, nut oils
Vitamin K---Helps combat dark under eye circles
-----Kale, spinach, turnip greens, collard greens, Swiss chard, mustard greens, parsley, romaine, green leaf lettuce, brussels sprouts, broccoli, cauliflower, cabbage
Antioxidants---Repairs or prevents skin damage
-----All foods containing vitamins A, C,E
Flavonoids----Improve the quality of your skin and give it a glowing appearance, These are antioxidants
-----Apples, all citrus fruits, berries, tea(white and green) dark chocolate, celery, onions, kale, parsley, soybeans, tomatoes, eggplant
Omega-3 fatty acids---Contributes to shiny, conditioned hair
----Soybeans, flaxseeds, walnuts, Brussels sprouts, kale, spinach, salad greens, salmon, tuna
I hope these are helpful