Retinoids (Retinol)

• Liver (beef, chicken)
• Cod liver oil
• Fatty Fish (my recommendation)
• Eggs
• Dairy ## Antioxidants

Vitamin C (Ascorbic Acid)

• Guava
• Kiwi
• Strawberries
• Oranges
• Bell Peppers

Coenzyme Q10 (CoQ10) https://discord.com/channels/1169738819688468501/1260536443051184158

• Organ Meats (Heart, Liver) - Rich in CoQ10.
• Sardines
• Beef

Polyphenols

• Berries (Blueberries, Strawberries) https://discord.com/channels/1169738819688468501/1261159204681420800
• Tea (Green and Black)
• Red Wine
• Olive Oil

Vitamin E

• Avocados
• Olive Oil ## Hydrating and Moisturizing Agents

Hyaluronic Acid

• Bone Broth - High
• Chicken Comb - Particularly rich source.
• Citrus Fruits - Help synthesis.

Ceramides - supplementation effects: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268538/

• Brown Rice.
• Wheat Germ
• Dairy Products (Milk, Cheese) - Contain ceramides.
• Most of the body’s ceramides are produced endogenously using https://discord.com/channels/1169738819688468501/1261880368253108347 ## Exfoliants

Alpha Hydroxy Acids (AHAs) - Glycolic Acid, Lactic Acid, etc

• Fermented foods (yogurt)
• Tart Apples
• Grapes
• Citrus fruits (lemons, oranges)

Beta Hydroxy Acids (BHAs) - Salicylic Acid, etc

• Blackberries
• Strawberries
• Raspberries
• Blueberries
• Grapes
• Apples

Azelaic Acid

• Whole grain cereals (wheat, barley, rye)
• Oats

Sulfur

• Garlic
• Onions
• Leeks
• Broccoli
• Cabbage
• Eggs ## Anti-Inflammatory and Skin Barrier Function

Niacinamide (Vitamin B3)

• Liver (beef, chicken)
• Chicken breast
• Turkey
• Fish
• Avocados
• Brown rice

• Eggs
• Dairy
• Fish
• Meat (Beef, Chicken)

Cholesterol

Anti-microbial

Lauric acid, capric acid - https://www.jidonline.org/article/S0022-202X(15)34085-9/fulltext, https://www.jdsjournal.com/article/S0923-1811(13)00358-7/abstract

• Coconut
• Goat Milk - recommended: raw + fermented
• Butter - recommended: raw