Beauty food - vitamins and minerals for healthy skin and hair

The warmer the days, the more skin is shown. Especially in spring and early summer skin and hair deserve attention. Rich cucumber mask or the nutrient-enriched cream? Are vitamin contents suitable for oral use? Or is there something else for the peach skin?

Cleopatra is said to have bathed in milk and honey. But externally applied substances only work properly when valuable foods are also used. The vitamins and minerals they contain form an important basis for the skin and hair - true beauty comes from within. Only with a balanced diet, the body can fulfill what we demand daily from him.

Meaningful diet

What we eat is as important to our performance and fitness as it is to beauty. A tasty and healthy diet, which incidentally provides everything for a beautiful complexion, is neither a secret nor magic. Diversity and balance are key to the optimal combination of diet.

It is based on whole grain products such as bread, pasta, cereals, rice and potatoes. Daily two portions of fruit and three vegetables, twice a week fish, a little meat and sausage complete the recommendations.

Do not forget to drink

Since the human body is mostly water, drinking is especially important. If the skin is missing the water, it quickly becomes wrinkled and dry. 1.5 to 2 liters of fluid per day are therefore mandatory for adults, even more during heat or physical activity. Mineral waters, herbal and fruit teas or thin juice spritzers are best suited.

Coffee, black and green tea are stimulants and should not only cover the fluid requirements. Skin and hair need a variety of vitamins and minerals, which are contained in whole grains, fruits and vegetables.

Important vitamins

Some vitamins and minerals have a special significance for an intact skin. The following vitamins are indispensable for skin and hair:

  • Vitamin A is indispensable for the constant regeneration of the skin. It also stabilizes the cell walls for a fresh, smooth skin. Egg yolks, fatty fish like mackerel and salmon are good sources of vitamin A. Fruits and vegetables provide beta-carotene, which the body converts to vitamin A. Much beta-carotene is found mainly in intensely colored fruits and vegetables such as carrots, apricots, broccoli, kale and peppers.
  • Vitamin E strengthens the connective tissue and reduces the moisture loss of the skin. This keeps the skin looking youthful. The fat-soluble vitamin E is hidden in grains and nuts, so whole grains and cold-pressed oils are rich in vitamin E.
  • Behind the outdated name vitamin B5 is pantothenic acid. It makes skin and hair supple and gives them elasticity and shine. Pantothenic acid is found in almost all foods, so that the supply of this vitamin is sufficiently covered.

Important minerals

For minerals, magnesium, iron and zinc are especially important for the skin. Deficiency leads to rough, dull skin, brittle hair, poorly healing wounds and a tendency to eczema.

  • Magnesium is found in whole grains and legumes.
  • The best supplier of iron and zinc is meat. Although whole grain cereals as well as fruits and vegetables contain both minerals, the availability is not optimal here.

So, when asparagus and strawberries conquer the markets again, not only the palate, but also the skin is happy.

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