Tag Archives: vitamin

Add Some Avocado Oil To Your Diet

Life seems to be getting better. First, olive oil becomes the new superfood, and Italian food is back on the menu. Then, we find out dark chocolate has antioxidants and our afternoon snack got a lot more interesting, But now, a true star has emerged, avocado oil, and indeed, it may be the happiest thing to happen to food thus far.

When scientist David Fairchild declared avocados to be, “the veritable fruit of paradise,” he literally said a mouthful. The avocado is in no way your usual fruit. It is full of healthy fat and produces oil. Avocado oil may not be as popular as olive oil, but it is certainly just as chockfull of health benefits and every bit as tasty.

avocado oil
Lowers Blood Pressure
The mono saturated fats in avocado oil can lower blood pressure naturally when used as a replacement for transfats and saturated fats in your diet. According to a study published in the Journal of American Medical Association, partially substituting carbohydrates with mono saturated fats and protein can improve lipid levels, lower blood pressure and reduce cardiovascular disease.

Eases Arthritis Pain
ASU is an extract made from a combination of soybean and avocado extract which has recently received prescription drug status in France as a treatment for knee and hip osteoarthritis. In Denmark, ASU is used as a dietary supplement for its anti inflammatory properties and ability to stimulate growth and repair of cartilage.

Benefits Skin Problems Like Psoriasis
Psoriasis is a common skin problem causing the buildup of dead skin cells. A study published in Dermatology proved a B12 cream with avocado oil to be effective as a topical treatment for psoriasis. Patients using the oil for 12 weeks showed regular improvement during the study period. This is a significant finding, as most psoriasis medications are associated with side effects. Avocado oil may offer a risk free alternative.

Lowers Cholesterol and Improves Heart Health
Because it is high in content of monounsaturated oleic acid, avocado oil has the ability to lower cholesterol and reduce the risk of heart disease by raising the body’s “good” cholesterol and lowering bad cholesterol. Monosaturated fatty acids, such as oleic acid have also been shown in clinical studies to reduce risk factors for coronary heart disease, such as factors affecting formation of blood clots and insulin sensitivity.

Avocado Oil Uses
Boosts Absorption of Nutrients

A study published in the Journal of Nutrition found that avocado oil can also help to increase the body’s absorption of carotenoids. Carotenoids are antioxidants that depend on healthy fats for absorption. Dietary carotenoids are thought to have numerous health benefits, including the ability to decrease risk of cancers and eye disease.

Using Avocado Oil
When purchasing avocado oil, make sure the oil is 100% pure, for the healthiest and highest quality. It can be used in the same way olive pile is used, that is as a dressing on a salad or sandwich, or to roast or sautee foods. Avocado oil is also known for its regenerative properties and can used in hair to moisturize and improve texture and in skincare for eye makefup removal, dry cuticles, and cracked heels and wrinkle reduction.

Have you tried avocado oil yet? Let us know how you used it, whether on your skin or in your food!

Using Aloe As A Go-To Skin Cleanser

Woman with aloe vera Those who have seen the movie, “The Campaign,” may remember the bumbling Will Ferrell character, Cam Newton attempting to recite the Lord’s prayer: “Our Father, Art, who is up in Heaven. Aloe Vera be thy name.” Although Cam may have been a little off base, it might not be that surprising if one were to find out that aloe vera is indeed included in the holy recitation. After all, aloe vera has quite a resume. It has been mentioned in the Bible, hailed by Mahatma Gandhi for helping him survive his fast, and praised by Christopher Columbus upon his landing in the New World.

In fact, the ancient aloe vera plant has been credited with everything from clearing up acne to assisting with digestive problems to fighting cancer and, as if this wasn’t enough, it now appears that aloe vera can add a new title to its impressive list; cleanser.

Protecting the Skin
The skin is the largest organ of our body and comprises our outermost, protective layer. This means it is an easy target for pollution, free radicals, and dirt which end up taking their toll, which is why women and men spend so much money and time on products and procedures to reverse the effects. The most basic of these products are cleansers.

Many products have been designed to clean skin, but some people are not so fond of the ingredients that some of them use, and find themselves bewildered by the unpronounceable ingredients on the product label. For those of you looking for an alternative, aloe vera, or products with aloe vera, may be just the solution.

Aloe Vera
Aloe Vera
Ok. Let’s take a closer look at this miraculous plant. Aloe vera is packed vitamins, minerals, and amino acids that can relieve skin and digestive complications and protect the body from free radicals, bacteria and inflammation. It also contains mucopolysaccharride, which locks in the skin’s natural moisture leaving it hydrated and fresh. Here are three ways to use it on your skin.

  1. Mix a half teaspoon of milk with a tablespoon of brown sugar in a cup. Let sit until the sugar no longer has a grainy appearance. Using a spoon, peel the aloe vera gel from its leaves and add it to the mixture. Spread the concoction on your skin allowing it to seep in for five minutes before rinsing with water.
  2. Spread the plant’s gel directly on the skin without combining it with any other ingredients. The gel can be applied as an overnight mask which should be washed off in the morning.
  3. Mix two smidgens of turmeric, a teaspoon of milk and two drops of rose water. When it turns to a pasty consistency, throw in some fresh aloe vera gel and stir it until it blends in completely with the paste. Apply the mixture to your neck and face and leave it on for up to twenty minutes before rinsing it off with warm water. Tip: Drain out yellow sap and wash off leaves before removing the gel from the plant.

If you tried any of these, we’d love to know how it went! Do you think we should add aloe vera to the Lord’s Prayer? Please drop us a line and let us know!

Vitamins in Skin Care Products

Woman buying beauty products

In 1933, a statement was released involving the “study of vitamins” and the “constant development of new and novel methods for their administration.”  The statement went on, “One of these is the application of ointments or creams rich in vitamin containing substances directly to the skin.” It followed that this practice would help to correct, “mild skin morbidities, large pores, lines, wrinkles, sallowness, etc.” Twenty years later, Helena Rubenstein’s released her Lanolin Vitamin Formula with vitamin A.  It would set you back $1.50 for a one month supply and $2.50 for a two month supply. We’ve come a long way since then! Well, whatever your “skin concerns” may look like, there’s probably vitamin for that today.

According to Mary Lupo, MD and professor of dermatology at Tulane University, “the body only delivers only a certain percentage of vitamins to your skin, no matter how much you ingest.” Our bodies do their best, but in order to guarantee that we’re hitting the target, we need to make sure that we help out by putting these vitamins there ourselves.  One of the best ways of doing so is by looking out for certain vitamins in your skin care products.

Vitamin E
Otherwise known as tocopheryl, vitamin E works in several ways to provide antioxidant benefits to the skin.  Although both natural and synthetic forms of the vitamin are beneficial, the natural form is more potent and longer lasting.  Vitamin E helps to protect skin from environmental pollutants and is found often in sunscreen because of its ability to defend skin against UV light.  Pair it with Vitamin C for a one-two punch against aging.

Vitamin B3
Vitamin B3 is best for reducing redness and boosting hydration. Also known as niacinamide, vitamin B3 increases productions of fatty acids and ceramides, which are both play major roles in the skin’s protective barrier. Says Leslie S. Baumann, MD and director of the University of Miami Cosmetic Medicine and Research Institute, “As that barrier is strengthened, skin is better able to keep moisture in and irritants out.”  The results of one study showed that moisturizers containing B3 tempered the redness caused by rosacea.  In addition, the wonder vitamin interferes with the transfer of pigment to cells in the skin, decreasing the appearance of dark spots.

vitamin c

Vitamin C
Also listed as ascorbic acid, Vitamin C is a superstar for diminishing  the look of dullness, wrinkles, uneven skin tone and fine lines. Vitamin C is a proven preservative of skin’s resiliency and helps to smooth and firm skin, while evening out skin tone, increasing hydration  and making it visibly more radiant. Hema Sundaram, MD, advises looking for moisturizers with this vitamin in the list of ingredients and see the benefits for yourself.

Retinol
Retinol, or Vitamin A, more commonly, is probably the gold standard of ingredients for skin, providing benefits to combat everything from bumps, rough texture, wrinkles, and fine lines  According to Doris Day, MD and assistant clinical professor of dermatology at University Langone Medical center, “There are more than 700 published studies on retinoids.  They’re tried and true ingredients.  Anyone who wants younger looking skin should use one.”

Vitamin K
If you want younger, brighter looking eyes,  you may want vitamin K. One study concluded that daily use of vitamin K in an eye cream over four months lightened under eye circles significantly, but because of the retinol content in the cream, it was unclear which vitamin was responsible. However, Dr. Berman says the retinol may ease Vitamin K’s ability to be absorbed by skin and prevent darkness.

Let us know what vitamins your skin has been taking and how they’re working for you.  We love to get your comments and suggestions.

Nutrients You Might Be Missing from Your Vegan Diet

woman with salad
No matter what your take on veganism is, you have to give vegans credit. They gave up cheese for this. That means they can’t walk into the Cheesecake Factory and order a slice of White Chocolate Mousse. They can’t walk into a Pizza Hut and order the stuffed crust. They can’t munch on cheese doodles while watching the game, they can’t get a cheeseburger at MacDonald’s and they can’t eat those cheese doodles stuffed with more cheese. So good for them, you may say. Who needs to put all that junk in their bodies? Well, while it’s safe to say most of us could live safely, and probably for a much longer time, without ever eating the aforementioned for the rest of their lives, there is some proof that a vegan diet may be lacking in certain nutrients and not just cheese. Here’s what you need to know to make sure you get what you need while maintaining the lifestyle you choose.

Vitamin B 12
Known as the energy vitamin, your body needs B 12 for blood formation, energy production, reproductive health and DNA synthesis. Signs of Vitamin B12 deficiencies include fatigue, impaired function of the brain and megaloblastic anemia. It has also been associated with neurological and psychiatric disorders like an Alzheimer’s and heart disease.
If you are a hardcore vegan, Nori Seaweed and tempeh both contain small amounts of vitamin B12. If you do not eat these foods regularly, you should take a B-12 supplement to make sure you’re getting all the energy you need.

Woman with vitamin D3
Vitamin D3
You may have heard of Vitamin D3 as the steroid hormone you get from sun exposure. However, what you may not know is that it’s also involved in the machinery of all the cells and tissues in your body and is crucial for disease prevention Although sun exposure is the best way of getting Vitamin D, researchers are now finding that some foods contain some pretty meaningful amounts of it. It is estimated that the average adult in the central United States gets about 1,500 – 2,000 IUs of Vitamin D from food; specifically meat, egg yolk and fatty fish. However, even if you do eat these foods, most of your vitamin D does come from sunlight and, if you are not a fan of the sun, without a Vitamin D supplement, deficiency is all but guaranteed. So if sun is not your thing,make sure to stock up on the D supplements.

Animal-Based Omega-3 DHA
Docosahexaenoic acid is an omega 3 fat found in animals like krill and fish necessary for heart health and brain function. In addition, pregnant women with DHA deficiencies put their children at risk for developmental problems. Although plant based omega-3 fats can be found, it takes a combination of them to get a sufficient amount of DHA. If you’re determined to get your DHA from plants, try combining hemp and flax with krill oil, an animal based omega-3 with an antioxidant 48 percent more potent than fish oil. It is also sustainable and eco- friendly.

Heme Iron
Although iron is found in plant and animal foods, heme iron is found only in meat, usually red meat. The iron found in plants is not absorbed well by the body, which can increase the risk of anemia for vegetarians and vegans. If you need to supplement with heme iron, a safe form is carbonyl iron, as opposed to the often toxic ferrous sulfate.

Sulfur
Meat and fish are the only ways to get the amino acids you need to produce protein. Without animal protein, you increase your risk of sulfur deficiency. Sulfur is vital for the activity of enzymes and proteins. If you don’t have a sufficient amount, it can affect joints, bones, metabolic processes and connective tissue. A 2012 study showed that low intake of sulfur by vegans and vegetarians can result in increased risk of heart attack and cardiovascular diseases. If you are a staunch adversary of meat, seek your sulfur in coconut and olive oil. If you are looking to supplement, Methylsufonylmethane or MSM is the organic form of sulfur, naturally found in plants.

If veganism is part of your way of life, let us know about it. Do you miss cheese? We want to hear your struggle.

Signs And Symptoms Of A Vitamin D Deficiency

woman exposing to sun

Do you know that there is a theory that the reason the dinosaurs died out is because an asteroid blocked the sun and prevented the lizards from producing enough vitamin D to support them? Supporters back this with the evidence that only nocturnal rodents survived dinosaurs and sunlight certainly weren’t an issue for them.

Vitamin D is crucial for maintaining strong bones and assisting with the distribution of calcium throughout the body. Many people who have a Vitamin D deficiency are not aware of it because they assume that consuming foods with Vitamin D, such as milk, will guarantee that the body gets an adequate amount. However, very few foods have the needed levels of Vitamin D. Vitamin D is an irregular vitamin. It is a steroid hormone and its primary source is not food, but the sun.

Signs You May Have A Vitamin D deficiency
Although the only way to know for sure whether you suffer from a Vitamin D deficiency is by blood testing, there are some symptoms that may be early indicators.

Your Skin Is Dark
According to Vitamin D researcher Dr. Michael Horlick, your skin pigment provides natural sunscreen and the more pigment you have, the more difficult it will be to obtain Vitamin D. That means that African Americans need 10 times more sun exposure to produce the same amount of the vitamin as a light skinned person and are at greater risk of Vitamin D deficiency.

You Feel Depressed
Serotonin, the chemical in your brain that keeps you happy, increases with exposure to light. A 2006 study showed that patients with low levels of vitamin D are 11 times more likely to be depressed than those who obtained adequate amounts.

You Are 50 Or Above
As skin ages, it doesn’t produce as much Vitamin D as it once did. Furthermore, kidneys are less efficient in changing Vitamin D into a form which is usable by your body. Vitamin D deficiencies are common in people 50 and over.

You Are Overweight Or Have High Muscle Mass
Since vitamin D is fat soluble it sinks or gets absorbed by body fat. If you are overweight, your body is going to need to collect more sun than the average person to compensate for the quick absorption rate. People with high body weights caused by muscle mass are similarly affected and should also make sure to get adequate sun exposure.

Achy Bones
Many people who visit their doctors in hopes of seeking relief for achy bones and fatigue may be misdiagnosed with chronic fatigue syndrome or fibromyalgia, when they are actually suffering from a lack of Vitamin D. It may be that the lack of vitamin D is interfering with the entrance of calcium into the collagen in the bones, resulting in the actual cause of bone pain.

Gastrointestinal Trouble
Since Vitamin D is fat soluble, a condition that affects the ability to absorb fat may also be responsible for low vitamin D absorption. Common causes are gluten sensitivity, Crohn’s Disease and inflammatory bowel disease.

Treating Vitamin D Deficiency
The optimal amount of daily vitamin D is between 50 and 70 mg. The best way to ensure that you get your recommended dose is sun exposure. Since so many factors, such as age and skin color, influence the optimum amount of sun exposure a person needs per day, Dr. Horlick recommends that , as a general guideline, you should spend enough time in the sun for your skin to turn a very light pink, or about half the time it would take to get a light sunburn. Vitamin D supplements are also available at most drug stores.

The Calcium – Vitamin D Combo Explained

Calcium and vitamin D

It has been said that beauty and is in the bones and, surely, there is truth in this saying  After all, it is the skull that is responsible for the shape of the face,  one of the most valued and obsessed over parts of our body.   Bones also make movement possible, allowing us to perform our all important exercise routines and to walk with ease and grace. Indeed, where would we be without these all-important tenants of the body?  We would be shapeless sacks of flesh.  Imagine how we would look in our jeans!  We should also note that bones are responsible for protecting our vital organs and sheltering our reproductive organs. But, while we are singing the praises of bones, we should also note that, if we want our bones to continue to keep us healthy and beautiful, we need to make sure they get plenty of calcium and, in order to make sure that calcium does its job,  it  needs to be paired with vitamin D.

Calcium is a mineral that is naturally found in foods and is necessary for bone formation and maintenance.  Because our bodies don’t produce this mineral, it is vital that we obtain it from outside sources.  Vitamin D is necessary for the absorption of calcium from the stomach, hence the calcium vitamin D combination.  Used together, they can prevent calcium deficiencies and osteoporosis.  So how can we make sure that we are getting enough of both?

According to the National Osteoporosis Foundation,  the recommended dosage of calcium for the average adult is between 1000-1300 milligrams daily.  It is generally higher for women over 50.  It is recommended that people get 200- 800 international units of Vitamin D.  You can find both these vitamins in supplement form, but be warned those of you who choose to go this route!!  You may avoid calories, but you will sacrifice benefits.  Synthetic supplements contain chemical binders, toxic preservatives, artificial fillers and even coal and tar derivatives!!  We are far better getting our calcium and Vitamin D from natural sources.  Some of the best food sources of calcium include okra, spinach, collards, kale, soybeans, white beans and OJ.  You can get your vitamin D from fatty fish (like tuna, mackerel, salmon), cheese, egg yolks, and beef liver.  Doctors also recommend exposure to sunlight as a way of getting your Daily Dose of D.

And, this just in!  To give the calcium and vitamin D a major boost, add Vitamin K!  According to Doctor Joseph Mercola, Vitamin K is a vitamin generally used in blood clotting.  However, it has been newly discovered that it can also move calcium around to the proper parts of your body, like your bones and teeth.  Although exact numbers have not been confirmed, it is recommended that a person gets 180 to 200 mgs. of Vitamin K per day.  K can be found in leafy, green vegetables.

So now your set!  You’ve got your calcium for strong bones, vitamin D to make sure the calcium is absorbed and Vitamin K to make sure it gets to the right place.  So go out and get your vitamins and be beautiful!!!

Aloe Vera Cure All

Aloe Vera
Aloe vera. It’s in most of our medicine cabinets and used in our favorite skincare products. But did you know that in Chinese medicine it is recommended in the treatment of fungal diseases and has widespread use in the cosmetic, pharmaceutical and food industries? In fact, the manufacturing of aloe vera extracts is one of the largest botanical industries in the world. Find out what it can do for you.

Soothes Rashes and Skin Irritations
Sure, when we have a rash or sunburn, aloe vera may be the first thing we reach for. But did you know that numerous reports have explored the role of topical aloe vera and its effectiveness in treatment of psoriasis, surgical wounds and burn remedies yielding astonishing results?

A 1996 study done at the Department of Clinical Physiology in Sweden tested 60 patients with chronic psoriasis and found results when part of the group used aloe vera vs. others who used a placebo. Those who used aloe vera came up with a cure rate of 83% with no relapses reported in a 12 month follow-up. Also, a systematic review of 40 studies was performed in 2009 showing that the oral administration of aloe vera in mice can heal wounds, decrease the number and size of papillomas (small growths on skin) and reduce the incidence of tumors by more than 90% in the liver, spleen and bone marrow. The studies also show that aloe vera effectively treats genital herpes, cold sores, dermatitis, frostbite, burns and can be safely used as an antifungal and antimicrobial agent.

Aloe Vera
Moisturizes Hair and Scalp

Aloe vera is also a great hair and scalp moisturizer. It’s nourishing properties and tons of vitamins and minerals will keep hair strong and healthy. It’s antibacterial and antifungal properties help with dandruff and the gel’s enzymes can rid the scalp of dead cells and promote regeneration of skin tissues around the hair follicles. Unlike many shampoos and conditioners, aloe vera is free of chemicals that can damage hair and cause skin irritations.

Treats Constipation
Aloe latex is a fluid derived from the inner lining of the leaves of the aloe vera plant. This juice has a natural fiber that aids digestion and improves bowel movements. Experts recommend drinking two ounces of aloe vera juice daily when constipated.

Boosts Immune System
The enzymes present in aloe vera break down what we eat into amino acids which turn the enzymes into fuel for every cell in the body, allowing the cells to function properly. Bradykinase, an anti-inflammatory mediator found in aloe vera, stimulates the immune system and kills infections. Since zinc is an important component in aloe vera, it could also help those with a zinc deficiency. Other vitamins present in aloe vera include Vitamin C which protects the body from cardiovascular disease, prenatal health problems, eye disease and skin wrinkling; and Vitamin E which reduces free radical damage, fights inflammation and helps naturally slow the aging process.

Essential Fatty Acids: Vitamin F

Vitamin F, more commonly referred to as essential fatty acids, is named a vitamin, but in fact, is more accurately termed a fat. Your body requires essential fatty acids, but since it is not able to make these substances, you have to look to external sources to provide these essential fatty acids to your body. Below, find out what vitamin F is, what benefits vitamin F provides to your body and how you can get the necessary amount of vitamin F.

Capsules

What is Vitamin F?
There are two types of essential fatty acids: alpha-linolenic acid, an essential fatty acid and linoleic acid, an omega-6 essential fatty acid. Essential fatty acids are not synthesized by your body, meaning that it is necessary to get them from foods or supplements. These essential fatty acids are required for the normal growth and healthy function of your cells. In 1923, when these essential fatty acids were discovered, they were termed “vitamin F,” but as previously mentioned, subsequent studies shows that vitamin F is better classified as a fat.

What Benefits Does Vitamin F Have?
The three main benefits of vitamin F are:

  • Maintaining Skin and Nail Health – Vitamin F is critical for healthy skin and nails. Without proper levels of essential fatty acids, both your skin and nails will become dry and brittle. This means that your nails will grow more slowly and be more prone to peeling, splitting or breaking and your skin will be far more susceptible to bruising and tearing. Linoleic acid, a component of vitamin F, provides anti-inflammatory benefits to your skin, which make it useful in the treatment of acne. Additionally, linoleic acid is able to permeate the skin, so other active ingredients that you use, like antioxidants, are able to be more fully absorbed by the skin.
  • Reducing Risk of Cardiovascular Disease – Contemporary Nutrition suggests that consuming vitamin F daily will provide the greatest benefits to your cardiovascular health. Essential fatty acids play a vital role in the life cycle of cardiac cells and with the proper levels of vitamin F, the life and death of cardiac cells both function in a healthy manner.
  • Lowering LDL Cholesterol – LDL (low-density lipids) is the “bad” cholesterol and by consuming adequate amounts of vitamin F can help to lower the levels of LDL in your blood. Lowering the levels of LDL in your blood improves your overall circulation which lowers your risk of infections and increases your ability to heal from illnesses.
  • Mental Health Benefits – There is no conclusive evidence to support or refute the claims that essential fatty acids can help reduce anxiety and alleviate depression, but preliminary studies on the subject are encouraging.

Because your body doesn’t synthesize vitamin F, you will have to consume foods that contain essential fatty acids, or take supplements. Soybean, safflower and corn oils are all excellent sources of linoleic acid and flaxseed oil is the best dietary source of alpha-linolenic acid. Salmon, tuna and halibut are all sources of omega-3 fatty acids, while foods like brazil nuts, pecans and roasted sunflower seeds are sources of linoleic acid. Enjoy vitamin F for healthy skin and nails, lower cholesterol and a reduced risk of cardiovascular disease.

Ingredient Spotlight: Biotin

Biotin is a vitamin that gets a lot of buzz in the beauty industry, but what is it and what does it do? Biotin is a B vitamin that is essential to multiple bodily functions and that does play a role in keeping a healthy and youthful appearance. If you’ve ever been curious about what biotin is and how you can benefit from biotin, keep reading. Learn what biotin is, what the benefits of biotin are and how you can get biotin for your body.

Vitamin B7

What is Biotin?
Biotin, or vitamin B7, is a water-soluble vitamin that is one of the complex B vitamins. “B complex vitamins are needed for healthy skin, hair, eyes and liver. They also help the nervous system function properly,” according to the University of Maryland Medical Center. These key nutrients are responsible for your digestive, cardiovascular, nervous and metabolic functions.

Perhaps more popularly, biotin is a nutrient that plays a role in maintaining the health of your hair, skin and nails. Vitamin B7 is a frequent addition to beauty products aimed at skin and hair care, but there is little research to support the claim that these formulations containing biotin have a significant impact on hair, skin and nails. Some experts believe that biotin is not well absorbed through the skin, so the benefits of topical application may be quite small. Ingesting biotin is recommended, and there are many food sources you can enjoy to get your daily recommended value of biotin.

Benefits of Biotin
Biotin has several important health benefits including:

  • Healthy Metabolism – B7 and other B vitamins are required to convert the food you eat into energy. “All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and proteins,” writes the University of Maryland Medical Center.
  • Blood Sugar – The link between biotin and diabetes continues to be studied, but research shows that biotin, particularly when combined with chromium, lowers blood sugar in people with diabetes. Biotin helps too with blood glucose levels because it facilitates the activity of insulin, which is the hormone responsible for balancing blood sugar.
  • Hair, Skin and Nails – High doses of biotin have been shown to treat weak and brittle hair or nails. It is also thought that biotin helps protect your skin from acne, dryness, cracking, rashes and fungal infections.

How to Get Biotin
Because biotin is a water-soluble vitamin, your body does not store it and so you need a constant supply of biotin. Foods that are biotin-rich include:

  • Liver
  • Egg yolks
  • Brewer’s Yeast
  • Salmon
  • Cheese
  • Avocados
  • Raspberries
  • Whole Grain Bread
  • Cauliflower

You can also take biotin in supplement forms in a wide range of doses.

Biotin, B7, is an important vitamin that not only strengthens your hair, nails and skin, but that also contributes to the proper functioning of several body systems. While you need a constant supply of biotin, it is rare for people that consume adequate calories each day to be deficient in biotin. Additionally, it is rare that biotin levels become so high that they are toxic. Eating biotin-rich foods benefits your body and your beauty.

Why Retinol is Everywhere

Seriously you can’t shop for skincare products without seeing the word retinol plastered on nearly every package and ingredient list. What’s so great about retinol that it is everywhere in the skincare world? Well, we’re about to tell you. Below, find our five favorite reasons why retinol really is everywhere.

Retinol formula

What is Retinol?
Retinol, also known as vitamin A, is one of the most effective cell-communicating ingredients, which means it can literally connect to almost any skin cell and tell it to behave like a healthy, younger skin cell.

Why Retinol is Everywhere

  • Retinol Rejuvenates Your Skin – As you age, your natural levels of collagen drop and your production slows considerably. Retinol helps to promote new collagen production which results in a more plump and youthful appearance. “Retinol is an antioxidant, and thus can interrupt the free-radical damage process that causes skin to look and act older. This action helps prevent wrinkling and increases collagen production.” A 2007 study published in The Archives of Dermatology indicated that participants who applied a product with .4 percent retinol concentration to one arm for 24 weeks had dramatic improvements to their skin and biopsies revealed that the arm treated with retinol had more building blocks (such as collagen) that make skin more resilient and smooth than the untreated arm.
  • Retinol Stimulates Cell Turnover – Exfoliation is essential for healthy, radiant skin and retinol is a skin care ingredient that helps you skin cells turnover to reveal healthier skin. Improved skin cell turnover results in a smoother, more even complexion and it helps other skin care products work more effectively. With proper exfoliation, products are able to fully penetrate your skin, which enables them to provide maximum benefits.
  • Retinol Controls Acne – Acne can occur at any age and it can be more difficult to clear your adult acne than it was when you were younger. Part of why adult acne may be more stubborn is that your skin and the components that keep you skin smooth and clear begin to work differently as you age. One contributing factor to acne is the accumulation of dead skin cells and other debris is trapped in your pores. Because retinol is stimulates cell turnover and exfoliates your skin, dead skin cells and debris are removed from your skin and your pores are unclogged.
  • Retinol Can Reduce Pore Size – Okay, so before you fall in love with the idea of poreless skin, that’s not possible. Your skin will always have some pores and when it comes to pore size due to genetics, retinol will not be effective. However, if you have large pores as a result of sun damage or clogging, retinol can help to reduce their size with consistent use. Your pores stretch when follicular keratin, a part of the pore lining, builds up and retinol communicates with these cells to remind them to function properly which results in improved pore functioning. Over time, as your pores work properly, it’s entirely possible to see a reduction in pore size.
    Retinol Improves Overall Skin Appearance – Retinol is a skin care ingredient superstar because it not only functions as an anti-aging and anti-acne ingredient, it generally improves the all around appearance of your skin. Retinol can also address skin issues like eczema, decrease discoloration and sun spots, reduce fine lines and re-texturize the face for a smoother, more even complexion.

Retinol is, as we mentioned, widely available in skin care products and retinol products do not require a prescription. When selecting your retinol products, look for containers that are dark colored, because all forms of vitamin A deteriorate when exposed to light. If you are just introducing retinol into your skin care routine, note that it can be irritating to your skin so it’s best to start slowly. Begin by using your retinol product once every other day and monitor how your skin handles retinol. If you don’t experience irritation, go ahead and use your retinol products daily. Once you start making retinol a part of your skin care routine, you will completely understand why retinol is everywhere.