What we eat has a profound effect on our external image as well as our mental peace. An ideal diet should provide adequate amounts of nutrients both for maintaining health as beauty. The following are the most important nutrients with special importance for maintaining beauty.
Vitamin A / Beta Carotene
Vitamin A is essential for hair and eyes. It is also important in the prevention and healing of skin infections. Vitamin A fights against dry skin, dandruff and wrinkles. It helps to improve blood circulation in the skin. Deficiencies of vitamin A lead to:
- – Excessive drying of the skin and wrinkles;
- – Dandruff;
- -Brittle nails;
- -Visual Fatigue.
Here are natural sources of Vitamin A: dairy, eggs, carrots, green vegetables, tomatoes, papaya, and watermelon.
Vitamin B Complex
Vitamin B Complex is vital for a clean, luminous skin, youthful look and delays the emergence of gray hair. Studies have shown that 40% of cases of dermatitis are due to deficiencies of vitamins B complex.
Deficiencies of Vitamin B Complex, lead to:
- – Oily hair;
- – Dry skin
- -Cracked lips;
- -red and irritated skin;
- – Premature wrinkles;
- -Gray hair;
- -Slows of hair growth process;
Natural sources of vitamin B are all kinds of grains, nuts, leafy green vegetables, molasses, yeast.
Vitamin C in combination with proteins is required for collagen production. Regulates sebaceous secretion, and helps oily skin, prevents from fine lines and wrinkles, and veins bursting. It also helps to prevent tangling and hair breakage.
In conclusion, vitamin C is essential: for healthy hair, eyes, and teeth, to strengthen the body and resistance to infection, wound healing and tissue firmness. Combined with bioflavonoids, vitamin C prevents stains that occur after sun exposure; strengthens capillaries; prevents bleeding gums.
Natural sources of vitamin C are green vegetables, cabbage, broccoli, tomatoes, fresh fruit, such as lemons, oranges, and grapefruit, kiwi and strawberries, potatoes and raisins, blackberries, buckwheat, cherries and grapes which important sources of bioflavonoids.
Vitamin D is important for healthy teeth, bones, and nails because it helps retain calcium and phosphorus in the body. It maintains healthy eyes, skin.
Vitamin D deficiencies lead to tooth decay.
Natural sources of vitamin D are the sun, milk, butter and sprouted seeds.
Vitamin E helps in the formation of muscles tissue, prevents wrinkles and premature skin aging. Helps prevent drying and dehydration of the skin, prevents hair loss or dandruff. It helps to improve circulation and healing of the scars. Research has shown that double the amount of vitamin E doubles cellular reproduction, slows the aging process and stops wrinkles.
Precautions: consult a doctor before starting an additional treatment with vitamin E in Case of diabetes, hypertension or hyperthyroidism.
Natural sources of vitamin E are Wheat germ, milk, raw seeds, asparagus, broccoli and Brussels sprouts, butter, egg yolks, olives, soybeans, sunflower seeds, nuts and vegetable oils.
Calcium and phosphorus
Calcium and phosphorus work together for healthy teeth, hair, joints, and bones. Calcium helps your skin and revitalizes tired, stained and dull skin. A diet low in calcium leads to tooth decay and gum problems.
The most important sources of calcium are whole wheat, green leafy vegetables, soybeans, sunflower seeds, walnuts, oranges, and lemons.
The major sources of phosphorus include egg yolk, cereals, nuts, fruit juices.
Chromium improves blood circulation and the main sources are brewer’s yeast, corn oil, grain.
Copper is important in the production of pigments and prevents pustules that appear under the skin due to bursting veins. It works with other nutrients for maintaining elasticity of the skin.
Natural sources of copper are green leafy vegetables, mushrooms, nuts, cereals.
Iodine helps maintain healthy hair, nails, skin, and teeth, and natural sources of iodine are onion and vegetable oils.
Iron is essential for healthy nails, skin color and hair growth. It is found in egg yolk, spinach, nettles, and cereals.
Magnesium is important to prevent skin diseases. It can be obtained naturally by eating almonds, apples, apricots, bananas, corn, dairy, figs, citrus, and soy.
Helps maintain healthy skin and prevents bloating. Natural sources of potassium are bananas, citrus, vegetables, kiwi, peanuts, potatoes, and tea.
Maintains skin elasticity and prevents dandruff. Found in: asparagus, bran, broccoli, egg yolks, milk, onions, tomatoes, cereals.
Help maintain healthy hair, nails, and skin. It also prevents dermatitis, eczema, and psoriasis. Natural sources of sulfur are brand Brussel sprouts, cabbage, eggs, mushrooms, peanuts, wheat germ.
Zinc helps in collagen formation. It is the adjuvant in the prevention of wrinkles, also prevents dry skin and help heal blemishes on the skin. Zinc prevents hair loss and brittle nails. Without enough zinc, vitamin deficiencies can occur even if vitamin intake is sufficient.
Zinc is found in yeast, eggs, mushrooms, vegetables, sunflower seeds and pumpkin, spinach and wheat.