How to do vegan/plant-based best for skin health

Everyone’s skin is different, but the main nutrients that support general good skin health are: 

• Vitamin A – plant sources of vitamin A must come from foods containing beta-carotene (yellow and orange foods mainly, but also some green vegetables such as spinach, kale, lettuce, broccoli and sea vegetables (wakame etc.) 
• Vitamin C - acerola, guava, red pepper, parsley, orange, lemon, cooked broccoli, cauliflower, Brussels sprouts, strawberries, kiwi, watercress, cooked spinach, asparagus, fresh peas, melon, tomato, potatoes, green beans, leek, apricot, artichoke, apple, pumpkin. 
• Vitamin E - olive oil, linseed oil, wheat germ  
• Vitamin D – eggs (a tiny bit) - otherwise a little sun - 15 minutes!  
• Zinc - sesame seeds, chickpeas, cashew nuts, quinoa. 
• Foods containing sulphur: onions, garlic, leeks. 
• Other antioxidants - fruits and vegetables generally. 
• Essential fatty acids - avocados, olive oil, nuts

 
Try to include a portion of each of these on a daily basis into any vegan diet. If you are just trying to eat more plant-based foods to balance out your omnivore diet, then it is still worth considering including these foods daily. 
 
The bottom line is that we are all individual. Each of us reacts to our food, our lifestyle and our environment in a completely different way. 

​During January I am publishing information on how to navigate a plant-based diet for skin health and at the end of the month those signed up to my newsletter Over the month of January I will be publishing useful information on how to best navigate a plant-based diet for skin health and will be publishing weekly plant-based recipes. 
 
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If you sign up to my newsletter via my website: www.jessicafonteneaunutrition.com you will receive a printable summary of all of the information and more, plus four bonus skin-friendly plant-based recipes.  My newsletter is published each last Saturday of the month. You can unsubscribe at any time.