Bonjour Beeyoutees! A couple of weeks ago, I welcomed naturopathic nutritional therapist Bex Sullivan on board Zodleblog and she published the first in a series of musings on skin health here. This week’s serving is all about the wonders of vitamin A and biotin…  

Vitamin A is another fat soluble vitamin that is fundamental in maintaining a smooth complexion. This wonder vit is necessary for the maintenance and repair of skin tissue and if our levels drop even slightly below normal you may your skin is dryer or flakier thank usual. The skin condition keratosis pilaris (that rough, pimply, chicken type skin so many of us have on the backs of our arms) has been associated with low vitamin A levels.
The two forms of vitamin A we can get through our diet are preformed vitamin A and provitamin A carotenoids. Preformed vitamin A (or retinol) is found in foods from animal sources, including dairy products, eggs, meat (especially liver) and dairy and is the form most easily utilised by our bodies. By far the most important provitamin A carotenoid is beta-carotene and is found in plant based sources. The rule of thumb is, if it grows naturally with a bright orange hue it’s got a hefty dose of the good stuff in it. Think carrots, oranges, pumpkin, butternut squash. You get the picture!
A word of caution to those expectant mothers out there; vitamin A is essential to the growing foetus in small amounts BUT it can be toxic in excess. As our bodies convert provitamin A to its usable form as and when we need it, veggie sources are absolutely fine to gorge yourself on, just avoid the liver and rich animal sources until after the little one has arrived.

Biotin (also goes by the monikers Vit B7 or vitamin H) has a leading role in fat absorption and distribution making it an essential nutrient for glowing dewy looking skin. Liver, egg (yolk), avocado, salmon, raspberries and cauliflower are all fabulous sources. Raw whole foods are the best source, as biotin can be rendered ineffective when cooked or over processed, but use caution with runny egg yolks and definitely don’t experiment with raw liver!

“Mmmmm liver, my favourite”, said me, never :-0  Might go nicely with a bottle of Chianti and some fava beans though eh Bex?

Until the next time – eat well, be beeyouteefull…

🙂

 

**If you’d like a private consultation with Bex, she can be contacted at rebecca@rsnutritionalhealth.com**