The vitamin road to beauty

A, B, C, D which vitamins are most beneficial to our appearance? All of them, in fact, because each fulfils a unique role on the road to beauty. We need both water-soluble and fat-soluble vitamins for fully healthy skin, hair and nails.

Firstly, vitamin A. It is responsible for the development and proper functioning of the skin and makes the complexion moisturised, smooth, firm and supple. In addition, it regulates the exfoliation of the epidermis and supports the treatment of acne. 

The main sources of vitamin A are butter, eggs, oily fish, as well as orange and dark green vegetables and fruits, in which it is found in the form of beta-carotene. Its effects are complemented by vitamins that protect us from the external environment, namely vitamins C and E. Vitamin C additionally seals and strengthens blood vessels, improves micro-circulation and accelerates wound healing. 

Vitamin E can be found in nuts and vegetable oils, and vitamin C in fresh fruit and vegetables, such as peppers, tomatoes, parsley and cabbage.

Our skin, hair and nails are also friends of the B vitamins, which regulate the sebaceous glands and protect the skin from oiliness. They are a diverse group of compounds and can therefore be found in animal products such as dairy and meat, as well as in vegetables, fruit and cereal products. Two compounds belonging to this group are particularly valuable for hair and nails - biotin and pantothenic acid.

Micro and macro nutrition

Vitamins alone are not enough! If your nails and hair are brittle and your skin is excessively flaky, it is likely that your body is not getting all the nutrients it needs from food. Deficiencies in iron, zinc and selenium cause excessive hair loss. In addition, without iron, proper skin renewal is not possible, and zinc deficiencies can translate into longer wound healing and impaired protein synthesis, including keratin. 

It is worth knowing that if we do not consume enough magnesium and silicon, our hair will grow less and its appearance will leave a lot to be desired. Fortunately, a varied diet can help! Stock your fridge with eggs and meat, which are rich sources of iron and zinc. Selenium is found in fish and nuts, and magnesium in nuts, seeds and dark bread. Horsetail extracts are rich in silicon.

Finally, it is worth remembering that good-quality protein and valuable Omega 3 fatty acids, sources of which include sea fish, flax and rapeseed oil, as well as nuts, are also necessary for the proper formation of skin, hair and nails. 

The arrival of spring is a good excuse to take care of your health. A proper diet will provide our cells with essential nutrients and vitamins, and our body will thank us with a beautiful appearance: shiny and strong hair, radiant complexion and strong nails.

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