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Dietitian Dayle’s Micro Series: Eat Your Way to Great Skin: Part 1 Vitamin A

Day 1: of the Dietitian Dayle’s MICRO SERIES will start with …VITAMIN A!

Skincare featured Image

Yes – we all want radiant skin. No matter what your age, gender, race, job title, or economic status may be, chances are you have, probably, looked in the mirror and wished more for your skin.  Great skin is not exclusive.

Maybe you have pimplesblemishes, wrinkles, or expression lines that seem to deepen as the years (and good times!) roll on; tie dyed skin (i.e. sunspots) from your days of baking in the sun (or the tanning bed); or maybe just skin that lacks a certain radiance.

There’s a struggle for everyone and most of us, if not all of us (and our wallets), are struggling everyday via makeup, skin treatments, dermatologist visits, exfoliating masks, etc. With this in mind, it’s not surprising to know that the skincare industry is expected to make an impressive 8.4 billion dollars in 2018. That’s a whole lot of contouring and exfoliating! But topical treatments and cover ups are just one part of the solution. We can also control the fate of the body’s largest organ–the skin!–with the food we put in our bodies.

Here’s the SKIN-ny on the best nutrients for your skin – let’s dish it out:

Vtamin A comes in 2 forms:

  • Retinoids
    • AKA retinol, the buzzword of the anti-aging industry
    • Boosts collagen
      • Promotes firm, toned, and tight skin (no sagging here)
      • Repairs sun damaged skin
  • Carotenoids
    • Antioxidant –
    • he compound that gives carrots and other similarly colored fruits and vegetables their vibrant color.
    • Antioxidants

Vitamin A and its compounds are essential for the growth and regulation of healthy cells and their ability to attach to AND communicate with one another. It’s called cellular signaling in science world.

In fact, researchers have found that improper communication between cells may cause cell overgrowth, which, in some cases, can lead to cancer.

Some studies even suggest that these Vitamin A can prevent/treat skin diseases such as psoriasis, ichthyosis, and acne. So yes, you are going to want some if this nutrient on your plate all summer–no, all year long!

Where do we get vitamin A?

Here is a list of the foods with the highest vitamin A concentration:

  • Sweet potatoes
  • Carrots
  • Spinach
  • Kale
  • Shrimp
  • Eggs
  • Cow’s milk
  • Salmon. 

I am a BIG believer in getting our nutrients from food rather than supplements. In fact, most nutrients are more bioavailable (how much your body can absorb) when eaten in their most natural state rather than supplement form.

With that said, choose food first, especially with vitamin A, which can be toxic with over-supplementation.

Follow us on instagram (@Sam.andDayle) for next week’s MICROnutrient for healthy skin as part of Dietitian Dayle’s Micro Series!

Also, check out my skincare routine for smooth, pimple-free skin.

Find out what works best for your skin type.


  1. http://www.prnewswire.com/news-releases/marketresearchcom-the-us-beauty-and-cosmetics-market-expected-to-exceed-62-billion-in-2016-300209081.html
  2. http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106
  3. http://www.huffingtonpost.com/2011/08/18/vitamin-a-for-skin_n_927450.html
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/

3 Responses to “Dietitian Dayle’s Micro Series: Eat Your Way to Great Skin: Part 1 Vitamin A”

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