Salmon
Salmon is an excellent source of vitamin B12 and omega-3s. According to research from the American Journal of Clinical Nutrition, the omega-3s in salmon help reduce skin inflammation, protect against sun damage, and aid in skin cell regeneration.
Vitamin B12 combined with protein in salmon also helps improve skin elasticity and moisture.
Lean beef
Lean beef is high in vitamin B12, along with zinc and iron – important nutrients that help keep skin healthy and glowing.
According to the World Health Organization (WHO), the combination of vitamin B12 and zinc in beef helps boost collagen production, prevent aging and aid in healing skin damage.
Chicken eggs
Eggs are not only rich in vitamin B12, but also contain biotin and protein, two important ingredients that help smooth skin and reduce dryness.
According to research from the US National Institutes of Health (NIH), regular consumption of eggs helps maintain the skin's natural moisture balance and reduces the risk of flaking.
Milk and dairy products
Milk, cheese, and yogurt are all easily absorbed sources of vitamin B12. A study from the British Journal of Nutrition found that adding milk to your daily diet can help soothe skin inflammation, while also improving skin tone and giving your skin a natural glow.
Oysters and seafood
Oysters are a food that contains large amounts of vitamin B12, zinc and selenium – nutrients that help protect the skin from harmful free radicals.
Regular consumption of oysters helps reduce the risk of dermatitis, enhances skin cell regeneration and improves the skin's natural resistance.
Animal liver
Beef or chicken liver contains very high amounts of vitamin B12, and is also rich in iron and vitamin A, two important ingredients for skin health.
According to WHO, animal liver helps prevent pale skin due to anemia, while providing nutrients to make the skin rosy and radiant.
Cereals fortified with vitamin B12
For vegetarians, fortified cereals are an ideal way to get the nutrients without consuming animal foods. Consuming cereals rich in vitamin B12 combined with other B vitamins helps to increase blood circulation and nourish the skin from deep within.
The importance of vitamin B12 for the skin:
Vitamin B12 plays an important role in maintaining skin health by improving blood circulation and supporting the production of new cells.
According to the International Journal of Clinical Dermatology, vitamin B12 deficiency can cause dry skin, pigmentation spots, and reduced skin's ability to heal itself.
