Balanced diet for health and beauty skin

In order for your skin is healthy and clean, ideal diet, which includes a variety of fruits and vegetables, a diet rich in fiber, poor fats, which minimized the use of sugar and salt. Such a diet will supply the body and skin all the vitamins and minerals that are necessary for their proper functioning.

One way to sort out in what particular substances your body needs – is to draw attention to the state and signals its organs and systems.


Eye problems: frequent inflammation, redness, burning sensation in the eyes, the appearance of barley, as well as skin roughness and dryness, flaking of the skin – is likely deficient in vitamins A and B2 (riboflavin). Include in the diet of fish, liver, egg yolk, butter, green leafy and yellow vegetables, milk, cheese, yeast.

Dandruff – likely a deficiency of vitamins B12, B6, F, and selenium. Vitamin B12 is found in liver, beef and pork, milk and dairy products, vitamin F – in vegetable oil, peanuts, walnuts, sunflower seeds, selenium – in bran, broccoli, onions, tomatoes, sprouted grains and meat tuna, vitamin B6 – in fish, kidney, pork, liver, eggs, vegetables.

Dull, brittle hair, early graying mean deficiency of B vitamins, vitamin F, and iodine. Iodine is found in seafood, and you can also use iodized salt.

Hair loss indicates a deficiency of B vitamins, and vitamins C, H, inositol, and folic acid.
Folic acid in many fresh green vegetables, fruits, dried food yeast and liver.
Vitamin H (biotin) contains sulfur and gives her hair, nails and skin. Therefore, vitamin biotin includes beauty for the skin, hair and nails. Biotin is found in nuts, beef liver and kidney, unpolished rice and brewer’s yeast.
Not as widely known inositol found in liver, whole grains, citrus fruits, brewer’s yeast and unrefined molasses.

Acne and red spots on the face – the signs of lack of vitamins B and A.

Dermatitis showed a deficit of vitamins B2, B3, B6, and N.

Special mention should be on the importance of vitamin F for the skin. With a lack of this vitamin the skin starts to peel off and become very dry and rough – first in the feet, legs, and then the whole body. Vitamin F is contained in sufficient quantities in natural vegetable oils, that is cold pressed. In the food we normally eat mostly quite different, refined oil. So in this case the most available source of vitamin F – sunflower seeds, and flax and sesame seed. Linseed and sesame seed (pre-warm it slightly) to ground in a coffee grinder and you have a meal that can be added to salads and soups to 1-2 tablespoons.

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