The appearance of the skin is affected by many factors such as care, hormonal conditions, stress, diseases, addictions, UV exposure, as well as diet.
A balanced and healthy diet will provide our body with all the necessary vitamins and minerals. It is thanks to them that we can boast of radiant skin, strong nails and shiny hair.
Vitamin A, its deficiency results in flaky and dry skin.
Vitamin A, beta-carotene and other carotenoids are found primarily in fruits and vegetables. The best source of vitamin A is carrots. To provide the body with as much of this vitamin as possible, it’s best to consume it in raw form. Other rich sources of vitamin A include spinach, peppers, tomatoes, cherries, oranges and even peaches.
Vitamin A should be supplied to the body along with food. Both its deficiency and excess can be harmful, which is why the use of vitamin A tablets should be consulted with a doctor.
Vitamin E prevents skin aging and oxidation of vitamin A.
It is very easily available, which is why vitamin E deficiencies are rare. Vitamin E is found in sunflower seeds, almonds, hazelnuts and peanuts, and vegetable oils. Vitamin E can also be found in tomatoes, lettuce, spinach, dried apricots and beetroot. These are relatively often consumed products, especially tomatoes and lettuce, which is why it is so easy to maintain vitamin E at an appropriate level.
Lack of vitamin B2 results in seborrhea and cracking of the mouth.
This vitamin is found in milk and its products, especially fermented ones, such as ripening cheese and milk drinks. We can also provide it to the body by eating egg yolks, fatty fish, meat, leafy vegetables and wheat germ.
Vitamin B2 is quite resistant to heat and oxygen, but destroys it too acidic or alkaline environment and light. Like other B vitamins, it is washed out of food when boiled in large amounts of water.
Vitamin C seals blood vessels, prevents skin discoloration, is necessary for the production of collagen.
Vitamin C is associated primarily with citruses, but it is paprika that constitutes its rich source – it contains several times more of the vitamin than lemon! A large amount of this vitamin can also be found in black and red currants, strawberries, raspberries and other berries, as well as vegetables, e.g. sprouts, broccoli, cabbage, parsley, dill, fresh herbs.
Vitamin C is one of the most unstable vitamins. It dissolves easily in water when cooking food, which is why vegetables rich in this vitamin should be prepared with the smallest possible addition.
Biotin (vitamin H, B7) – lack of it results in dandruff, hair loss and nail breaking.
We supply biotin with the seeds of legumes, e.g. soybeans, lentils and peas. Its sources are also peanuts and walnuts, whole grain bread and cereals, egg yolks and liver.
It is quite resistant to higher temperatures, but easily dissolves in water when cooking.
In addition to vitamins, you also need to provide the body with minerals that are responsible for maintaining the proper condition of the skin – elasticity, hydration and regeneration.
Calcium, potassium, iron, selenium, copper, zinc, iodine and silicon are minerals that affect the condition of our skin, hair and nails. Consuming whole grains, lean meat, fish, eggs, pulses and nuts and stones, we supplement the micro and macro elements in our body.
They are strong antioxidants that neutralize the effects of free radicals, thus slowing the aging process of the skin. In addition, polyphenols protect the skin and keep it in good condition. By drinking green and black tea and eating dark-colored vegetables and fruits, such as peppers, beets, cherries, blackcurrants and chokeberries, we provide the body with valuable polyphenols.
Fatty acids like omega-3 EPA and DHA support the functioning of the hydrolipidic coat, thanks to which the skin is properly moisturized, elastic and elastic. Including nuts, linseed and linseed oil, pumpkin seeds and fatty sea fish in our diet, we will provide the body with the right amount of fatty acids. In turn, protein plays an important role during the production and regeneration of cells. It is found in lean meat, fish, eggs, legumes and dairy products. And of course, the water spoken about so much maintains the proper skin tone and flushes out toxins from the body. To notice any effects, drink a minimum of 2 liters a day.
If we care about the best appearance of the skin, we should eliminate or reduce the consumption of highly processed products with the addition of preservatives, artificial colors and flavor enhancers. They are responsible for the appearance of allergies, inflammations or acne. What else negatively affects our appearance? Of course, alcohol – drinking more than a glass of wine or a small beer dehydrates, which unfortunately is immediately reflected on the skin. Do you like sweets? We have bad news. Simple sugars contribute to the excessive secretion of sebum and the appearance of breakouts, and because of the insulin spikes we are given, our complexion looks tired. If you fancy something sweet, reach for the fruit.
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