It is not a secret that a balanced diet is reflected in the skin, hair and ever the nails. Check out the best options to add to your daily menu, if you want to increase your body’s appearance.
Vitamin B7 – A.K.A Biotin, it is a key ingredient for strengthening hair and nails, helping in the creation of keratin; It can be found primarily in animal organs such as liver and kidneys, and in foods such as egg yolks, whole grains, and nuts.
Omega 3 – It has the power to decrease cellular inflammation in all layers of the skin, omega 3 reduces wrinkles and loss of tone, replenishing skin lipids, minimizing moisture loss and acne, which are factors that make it damaged and less attractive skin. The best foods with omega 3 are fish, oilseeds, e.g soybean, walnuts, pistachio, hazelnuts, and almonds.
Vitamin C – aids in fighting free radicals, working as a coadjuvant in the renewal of skin, hair, and nails; there are excellent levels of vitamin C in kiwi, strawberry, orange, chili, broccoli, goji berry, and cranberry
Vitamin B3 – is used in dermatology to treat skin and hair dryness problems; also known as Niacin is present in foods such as meats, chicken, fish, peanuts, green vegetables, and tomato extract, and is also added in products such as wheat flour and cornmeal.
Ferrous Fumarate – combats the weakness of hair and nails, caused by iron anemia;
you can find it in Red meat, dark green vegetables such as broccoli, spinach, and kale. Legumes such as chickpeas, lentils, peas and beans and Tofu (soy cheese).
Vitamin B5 – helps in the acceleration of metabolism and synthesis of fats; We found vitamin B5 in egg yolk, yeast, kidney and liver of animals, broccoli, potato, wheat germ, avocado, tomato, lean beef, and sweet potato
Vitamin B2 – stimulates blood production, causing more blood and oxygen to reach throughout the body; Vitamin B2, also known as riboflavin, is found in leafy vegetables (cabbage, broccoli, spinach, cabbage, watercress, among others), eggs, meat, sunflower seed, peas, and more in soy, milk and in seafood.
Vitamin B1- or Thiamine nitrate. you can find in sunflower seeds or beer yeast, for example, help improve carbohydrate metabolism and regulate energy expenditure.
Copper Sulfate – in low amounts it works as an activator of melanin that besides the color brings resistance to the hair and skin; Some copper-rich foods, which also serve to maintain blood health, include veal or boiled liver, mussels, raw or cooked oysters, whole grains, cashew, peanuts, almonds, walnuts or chocolate,
Vitamin A – known as a skin vitamin, ensures its strengthening and protection; Foods rich in Vitamin A are primary liver, egg yolk, and fish oils. Vegetables such as carrots, spinach, mango, and papaya are also good sources of this vitamin because they contain carotenoids, a substance that in the body will be transformed into vitamin A.
Folic acid – strengthens the immune system and helps with some skin problems; Foods rich in folic acids such as liver, beans, and lentils are very indicated
Vitamin B12 – indispensable in the growth and reproduction of cells, renewing the skin and growing hair and nails; are especially of animal origins, such as fish, meats, eggs, cheese, and milk and serve to keep red blood cells healthy,
What to Avoid
You should avoid sugar and processed foods preventing some problems to appear in the collagen production, that is an essential protein for hydration of skin, hair, and nails
Breakfast – These fruits and vegetables are loaded with Vitamin C which improves skin health by being a potent antioxidant that can help with collagen repair, aid in sun protection and promote wound healing.
1 – Omelet with sauteed broccoli and peppers;
2 – Sliced strawberry;
3- Kiwi juice;
4- Orange juice.
1- Roasted liver with pepper;
2 – Brocolli soup with wheat bread;
3 – Cheese salad with watermelon;
4- Fish or sea fruit.
1- walnuts, pistachio, hazelnuts, and almonds;
2 – boiled eggs;
3 – Pumpkin pudding;
4 – vegetable soup.