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There is a clear link between vitamin C intake and skin health. Once we have taken in vitamin C in our food, it is transported in the bloodstream to the skin (to the dermis). That vitamin C improves our skin health has been confirmed by an American study showing that an adequate intake of vitamin C is associated with better skin quality, while a deficiency can be linked with a 10% increase in the risk of developing dry, wrinkled skin. However, since there is a limit to the amount of vitamin C that can be absorbed by the blood, dietary supplements only benefit people with abnormally low levels.
Vitamin E is an important fat-soluble antioxidant that has been used for over 50 years in medical treatments of skin disorders, as well as in cosmetics skin care. It has been used to treat everything from eczema and acne to yellow nails. Although it's naturally present in our skin, vitamin E is deactivated by UV rays, and vitamin C (or some other antioxidant) is needed to regenerate it.
We want to eat carotenoids because it is a group of antioxidants that have a protective effect on the skin. For example, beta-carotene belongs to the group of carotenoids and is converted into vitamin A in the body when needed. When you take in beta-carotene from carrots (the very best source), your liver takes two to four hours to produce vitamin A, which is then transported to your skin. The right dose of vitamin A is important for the skin in several ways: it stimulates collagen formation in the dermis and supports the renewal of the epidermis. The amount of collagen in the skin tends to decline as we age, while epidermal regeneration slows down. This means that foods rich in vitamin A and beta-carotene are a kind of antidote to aging.
SKIN COMBO: VITAMIN C + VITAMIN E + CAROTENOIDS
Vitamin C: strawberries, citrus fruits
Vitamin E: rapeseed oil
Carotenoids: carrots, mango
One finely grated carrot
One dl of frozen mango
10 strawberries (fresh or frozen)
One lemon
Three cm of finely grated ginger
One tablespoon of cold-pressed rapeseed oil
200 ml of good-quality apple juice
Put all the ingredients in a mixer and mix on full power until smooth. Pour into a glass and enjoy!
The recipe was made together with dietitian Karin Magnusson.
