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D is for Vitamin D

There are numerous benefits Vitamin D has on your skin and overall health. Unfortunately, unlike other vitamins such as Vitamin C or Vitamin E, Vitamin D is often overlooked despite its importance in dealing with skin care problems.

Why Vitamin D?

The reason why Vitamin D can be easy to obtain is because the main source is simply exposure to sunlight. The sun’s rays contain ultra violet light that acts on unprotected skin (no sunscreen) and allows it to manufacture Vitamin D. Although this is a very easy way to get vitamin d into your body and reap the Vitamin D benefits, sun exposure must be controlled. Too much sun exposure will lead to skin cancer and premature skin aging. Five to ten minutes of daily summer sun exposure on unprotected skin such as the face, hands, arms, and back will provide enough ultra violet light exposure to produce the required amount of vitamin d for the body.

Sources Of Vitamin D

It is difficult for many individuals to get enough Vitamin D via diet alone. Sunlight exposure is the most efficient way to get your Vitamin D intake, although some food do contain Vitamin D. Salmon for example is an excellent source. Our delicious salmon recipe is great for summer, so you can double your intake by having it on a barbeque in the sunshine!

The skin and Vitamin D are closely related because of how vitamin d is produced. However, there are also specific Vitamin D benefits for the skin.

Benefits Of Vitamin D

The main benefit of Vitamin D for the skin is in the treatment of psoriasis. In fact, Vitamin D is widely used around the world to treat this skin problem. Vitamin D plays a role in skin cell metabolism and growth. Therefore, it has shown some effectiveness in treating itching and flaking which are common symptoms of this skin problem. Studies have indicated that over the counter type vitamin d creams are not very effective at treating psoriasis because they do not contain the active vitamin d derivative. The active vitamin d form is only available in prescription creams or supplements. Several weeks of treatment are normally required to relieve the psoriasis symptoms. A big advantage is that vitamin d creams have few side effects, unlike steroid containing creams.

UVB treatments can also help relieve psoriasis. One of the main reasons is that these treatments produce vitamin d and therefore vitamin d benefits in the skin naturally.

In addition, because one of the vitamin d benefits is to act as a powerful antioxidant, vitamin d can play a role in preventing the premature aging of skin and damage to the skin structure.

Mum’s Stuffed Salmon

My lovely Mum won’t mind me sharing this recipe with you.

This recipe is great if you have lots of people coming round for dinner. It can be stuffed with all these delicious ingredients and left to marinate for as long as 8 hours before cooking. Just make sure it is suitably refrigerated. This salmon dish is bursting with flavour and can even be cooked on a barbeque. Just make sure you wrap the fish securely in thick foil. We love it at our bbq’s as it makes a nice change from the usual burnt sausages and is healthy as well delicious.


Whole Salmon (cleaned, butterflied, and boned, leaving head and tail intact)
2 Lemons; zest and juice
4 cloves of garlic crushed
Large bulb of fennel thinly sliced (keep the discarded parts)
Punnet of cherry vine tomatoes chopped in half
Large bunch of basil (roughly chop ¾ and leave the remaining leaves whole)
Large glass of White Wine
3 onions chopped into quarters
Olive Oil
You will also need some string to tie the stuffed fish together


1. Heat the oven to 240 C, 220 C fan, 475 F, gas 9

2. In a bowl add the zest of the lemons, the crushed garlic, roughly chopped basil, tomatoes and chopped fennel. Season with salt and pepper and add just enough olive oil to lightly coat all the vegetables. Then add half the wine and the juice of one lemon.

3. Lay 4 pieces of string over the top of the discarded parts of the fennel and chunks of onion. This will stop the salmon sticking to the tray. Place the salmon in a roasting tray and stuff the fennel, tomato and basil mix inside the salmon. Tie the salmon together.

4. Brush the skin with a little olive oil and season with salt and pepper. Cover with foil but ensure there’s a gap of air between the salmon and the top of the foil, so that the fish can steam. Pour the remaining wine and lemon juice into the bottom of the tray.

5. Cook in the top of the oven for 40 minutes, and then undo the top of the foil so that the salmon is exposed, and return to the oven for 15 minutes to brown.

6. When the fish is cooked, peel back the foil and, using fish slices, lift the salmon onto a serving plate. Garnish with lemon wedges and the reserved basil leaves.

7. You can pour off the cooking juices and serve with the fish as a sauce. If you’re serving a buffet, the salmon can be left to cool and served at room temperature.

Serve alongside a crisp summer salad or crushed new potatoes and summer asparagus. (And a glass of cold Sauvignon Blanc!)

Natura Skin Clinic