Most of us know that foods rich in Vitamin E will greatly aid in the treatment of dry skin yet perhaps little known fact is that a deficiency in vitamin B1 (thiamine) can lead to a variety of skin issues. Thiamine is important for maintaining healthy skin as it plays a role in cellular metabolism and regeneration. A deficiency may lead to skin problems such as dryness, cracking, peeling, and overall poor skin health. To follow are 5 foods which represent a good source of both and by incorporating into a food plan will moisturise dry skin from the inside out.
1. Wheat germ
Wheat germ is an excellent source of both vitamin B1 and vitamin E. It contains approximately 1.74 mg of vitamin B1 and 19.2 mg of vitamin E per 100 grams. Add to a smoothie or sprinkle on top of yogurt or cereal.
Spinach is a nutritious leafy green vegetable that is rich in vitamins. It provides about 0.09 mg of vitamin B1 and 2.03 mg of vitamin E per 100 grams.
3. Brazil nuts
Brazil nuts are one of the richest sources of vitamin E. They contain approximately 4.1 mg of vitamin E and a small amount of vitamin B1 (0.62 mg) per 100 grams. Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are rich in healthy fats, vitamin E, and antioxidants that promote skin health. These foods help retain moisture and improve skin elasticity, making them beneficial for dry skin. You can add these to your yogurt, smoothies, or eat them as a snack.
Mackerel is a fatty fish that is not only a great source of omega-3 fatty acids but also provides vitamins B1 and E. It offers around 0.9 mg of vitamin B1 and 2.68 mg of vitamin E per 100 grams.
Avocado is a creamy fruit that is rich in healthy fats and various vitamins. Avocados are rich in healthy fats, vitamin E, and antioxidants that help nourish and moisturise the skin, making it an excellent food for dry skin. You can consume avocados in salads, smoothies, or as a spread on bread. It contains approximately 0.07 mg of vitamin B1 and 2.07 mg of vitamin E per 100 grams.
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