My area of expertise is in beauty and nutrition.  I qualified in beauty therapy over 15 years ago and went into specialising in skincare and nutrition.

I truly believe that beauty has to start from within and it’s never too late to start no matter what age you are be it male or female!   To glow from the outside you must nourish your body from the inside by eating nutrient-dense, rich antioxidant  foods that will contribute to your health and beauty.

Below I have set out a list of essential vitamins that I believe you should introduce into your diet which will truly give you an inner glow

I have also given examples of what food sources you will get them.  I hope it helps.


Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.  There are two types of Vitamin A – Preformed vitamin A which is found in animal products such as fish, dairy, meat and poultry and then there is another form called Provitamin A which is found in plant foods such as fruits and vegetables.  Provitamin  is beta-carotene which helps in the growth and repair of skin tissue and the promotes healthy teeth, hair and nails and bones.  In skincare vitamin A has many names with the most common being Retinol and we have all heard of that which has proven skincare benefits to boost in collagen production or firmer skin and fewer wrinkles and promotes a glowing complexion.



You can get vitamin A naturally through many sources of food such as:

Vitamin A1, also known as retinol, is only found in animal-sourced foods, such as oily fish, liver, cheese and butter

  • Lamb Liver
  • Mackerel
  • Bluefin Tuna
  • Salmon
  • Goats Cheese
  • Cheddar
  • Hard boiled eggs
  • Feta Cheese


You can also source vitamin A from the following vegetable foods:

  • Sweet Potato
  • Kale
  • Turnip
  • Carrot
  • Sweet Red Pepper
  • Spinach
  • Romaine Letter


You can also source Vitamin A from the following fruit:

  • Mango
  • Pink or Red Grapefruit
  • Watermelon
  • Apricot
  • Nectarine
  • Passion Fruit


Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods that are rich in vitamin A are also high in fat.

You can improve your absorption of provitamin A from plant sources by adding a dash of olive oil to your salad that’s why the Mediterranean’s are so healthy.

Vegans should take supplements or make sure to eat plenty of the fruits and vegetables listed above.