Vitamins that keep your skin and hair healthy

Vitamins that keep your skin healthy

Nutrition is essential when talking about skin, hair and nail health.

To have strong nails, shiny hair and elastic skin, you need to know foods that, due to nutrients in their content, have a guaranteed effect.

Did you know that your nails need iron, protein and vitamin B9 to be strong, smooth and pink, not yellow?

Did you know that your skin needs proteins, good fats, fiber and antioxidants to keep its elasticity?

Did you know that your hair will shine health if your body is devoid of iron, calcium, B-group vitamins and zinc?

  1. Tomatoes

Due to its content of lycopene and beta-carotene, it plays an essential role in protecting the skin against the harmful effects of solar radiation.

  1. Fatty fish

Tuna, salmon, macro, sardines, anchovies, and herring have a high content of omega-3 fatty acids. These good fats reduce inflammation, render the skin and hair shine, but also help to strengthen the nails.

  1. Liver

Due to the rich content of vitamin A and iron, the liver is beneficial to skin and hair health. The liver also contains folic acid (vitamin B9) that cares for nail health.

  1. Carrots

They have a high vitamin A content that is beneficial to fragile and thin hair. Also, thanks to beta-carotene and vitamin C, carrots have antioxidant and sunscreen effect.

  1. Citrus

They contain plenty of vitamin C that prevents wrinkles and stimulates collagen production, maintaining elastic skin.

  1. Sunflower seeds

They are rich in vitamin E, zinc and omega-6 fatty acids that care for the skin and nails. Also, due to good fats, sunflower seeds have an anti-inflammatory effect and improve dandruff.

  1. Insects

They are rich in omega-3 fatty acids and vitamin E that maintain skin elasticity, restore hair shine and provide a healthy nail look.

  1. Avocado

Contains good fats and vitamin E that protects the skin’s structure.

  1. The turkey meat

Due to a compound called lysine, turkey meat blocks the development of viruses and is used in various skin conditions.

  1. Red meat

Proteins, zinc and red iron are designed to help regenerate the skin and produce keratin (the protein from which the nails are formed). It is also rich in B-complex vitamins that help the structural development of hair.

To have a healthy skin you have to consume: fiber, whole grains, foods rich in omega-3 fatty acids (fatty fish, avocados, walnuts, linseed, pumpkin seeds, almonds), meat, fish, eggs, fat fish, unrefined vegetable oil and oleaginous fruits, berries, citrus fruits, tomatoes.

Vitamins that keep your skin and hair healthyTo eat healthy hair you should eat red and white meat, fish, liver, mushrooms, eggs, wheat germs, bananas, green leafy vegetables and foods rich in omega-3 fatty acids (fatty fish, avocados, flax seeds, pumpkin seeds, almonds).

To have healthy nails you should eat lean meats, fish, eggs, milk, dried fruits, whole grains, liver, green leafy vegetables, beans, peas and oleaginous fruits.