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Beauty depends largely on your diet. Instead of spending a fortune on supplements, just change your daily menu. It should not be complete without products containing vitamins and minerals. A he althy, balanced and varied diet will keep your hair shiny, your skin radiant and smooth, and your hair thick.
Shinyhair , radiant and firmskinand hardnailsyou owe the appropriate dose of vitamins and minerals. If any hair is missing from the body, it begins to fall out, the nails break, and the complexion turns gray. That is why a varied, he althy and wholesome diet is so important. The best one is the one close to the nutrition pyramid recommended by nutritionists.
What vitamins have a beneficial effect on the condition of the skin, hair and nails?
They are essential for the proper functioning of the body, help fight free radicals and are important allies of beauty. Their deficiency will affect not only your he alth, but also your appearance. The condition of the skin, hair and nails is primarily influenced by provitamin A, vitamin E and B vitamins.
Provitamin A (beta carotene) promotes cell regeneration, maintains an appropriate level of skin hydration and prevents keratosis.
Where can you find it?
Most of it is in pork and beef liver, as well as in yellow fruit, carrots, peppers, tomatoes, spinach, broccoli, kale .
Vitamin E (tocopherol) protects against free radicals, renews intercellular lipids and strengthens blood vessels.
Where can you find it?
In vegetable oils, margarine, eggs, wholemeal flour, walnuts and peanuts, green leafy vegetables (Brussels sprouts, cabbage), carrots, almonds.
Vitamin B3 (niacin, vitamin PP) ensures good condition of the hair, improves blood circulation in the skin and its nice color.
Where can you find it?
In poultry (liver), lean meat, fish (fresh eel!), Fennel, legumes, yeast, nuts, almonds, milk, whole grains, mushrooms.
Vitamin B5 (pantothenic acid) accelerates hair growth and regeneration of skin cells.
Where can you find her?
In liver, fish (trout, herring, mackerel), porcini mushrooms, watermelons, broccoli, chicken legs, endive, wheat bran,sunflower seeds, blue cheese, eggs.
Vitamin B6 (pyridoxine) regulates the work of the sebaceous glands and prevents hair loss.
Where can you find it?
In bananas, avocado, cabbage, cauliflower, peas, beans, potatoes, grains and nuts, poultry (liver), fish (fresh salmon and tuna, sardines) and skim milk.
Vitamin B9 (folic acid) regenerates skin cells and protects it against external factors.
Where can you find it?
In green vegetables (green beans, cabbage, asparagus, lettuce, Brussels sprouts, broccoli, spinach), bananas, liver (chicken and veal), eggs (in the yolk), grains, tuna, emmental cheese and cammember.
Sample menu
Breakfast:
Wholemeal bread with butter, mackerel paste and eggs, sprinkled with parsley.
2nd breakfast :
Fruit yogurt with bran.
Lunch:
Chicken liver stewed with onion and apple, potatoes with dill, beans asparagus.
Afternoon tea:
Banana
Dinner:
Lettuce with tomatoes , olive oil, sprinkled with walnuts.
What micro and macro elements have a beneficial effect on the skin, hair and nails?
As well as vitamins, minerals are also important - as an important component of metabolism, they affect the formation of connective tissue and collagen and the action of the horny substance responsible for the growth and structure of hair and nails. They also delay the aging processes.
The most important are zinc, magnesium, copper, selenium, calcium and iron. These elements are often called beauty minerals. For good reason.
Zinc protects cells against the damaging effects of free radicals, is responsible for the firmness and color of the skin and the work of the sebaceous glands. Its deficiency causes brittleness of hair and nails.
Where can you find him?
In seafood, fish, poultry, groats, beans, whole grain bread.
Magnesium immunizes us to stress, the deficiency of this element causes increased hair loss and brittle nails.
Where can you find him?
In cocoa, dark chocolate, groats, wholemeal bread, pumpkin seeds, walnuts, apples (eaten with the skin), beans, dill and parsley.
Copper is involved in the process of dyeing skin and hair participates in the synthesis of collagen and elastin, which delay skin aging.
Where can you find her?
In bran, chicken liver, cheese, walnuts, avocado, whole grain bread, cocoa and dark chocolate, peas.
Selenium delays processesaging as it protects cells against free radicals.
Where can you find it?
In brown rice, lean meat, poultry, fish and seafood, nuts (mainly Brazilian), semi-skimmed milk, cereals, pumpkin seeds.
Calcium is a component of nails, which makes them hard and durable.
Where can you find it?
In skim milk, yoghurt and semi-skimmed cheeses and fish (especially in canned food) and broth.
Iron- its deficiency makes the complexion gray, hair falls out and nails break.Where can you find them?
In red meat, liver, pulses and green leaves.
Water, protein and unsaturated fatty acids necessary for the skin
Protein is very important in a diet for beauty. Why? Because it is irreplaceable in the production and renewal of cells. It also influences skin tension. Protein is found in products which also contain a lot of vitamins and minerals, i.e. in lean meat, fish, eggs, legumes and dairy products.
Equally important are unsaturated fatty acids, famous for their he alth properties. They support the functioning of the hydrolipid coat, thanks to which the skin is properly moisturized, elastic and elastic. So when composing your meals, do not forget about olive oil, rapeseed or linseed oil and sea fish (herring, tuna, mackerel).
Water is an indispensable component of any he althy diet. It also promotes beauty, because it helps flush out toxins from the body and improves skin firmness. To help, you must drink at least 2 liters a day.