Vitamin A (retinol) and its provitamin caroteneare responsible for the regeneration of the epithelium, normalizes work of sweat glands, restraint moisture and provides elasticity to the skin. With a lack of nutrients the skin becomes dry and starts to peel off.
Good sources of vitamin A for the skin - this is the liver, dairy products, egg yolk, carrots, pumpkin, red peppers, tomatoes, apricots, tangerines, oranges, parsley, dill.
Vitamin PP (nicotinic acid) controlstissue respiration, has a vasodilatory effect, a positive effect on the blood. Without it, the body develops pellagra, which means "rough skin".
Good sources of vitamin PP for the skin - this is cereal, bread from wheat flour, dried mushrooms, legumes (beans, peas, soya beans), garlic, cabbage, sweet peppers, potatoes, asparagus, baker's yeast.
Vitamin B2 (riboflavin), gives the skin bloomingview, actively participating in carbohydrate metabolism, digestion of proteins and fats, the formation of hemoglobin. Pale skin, painful cracks in the corners of the mouth, bleeding lips, peeling all over the body indicate deficiency of this vitamin, which is almost does not accumulate in the body and must be supplied regularly with food.
Good sources of vitamin B 2 for the skin - this milk and dairy products (especially yogurt, kefir, cheese, sour cream), lean meats, liver, egg yolk, baker's yeast.
Vitamin B12 promotes blood formation andmaturation of erythrocytes (red blood cells), which include hemoglobin. That it ensures a state of the skin, which can be characterized by "blood and milk".
Spa - lean beef, liver, sorrel, egg yolk, spinach, cabbage, beets, carrots, radishes, raisins, figs, oranges, mandarins, oat and buckwheat groats.
Vitamin C - a natural antioxidant. It is strategically important to build collagen, which makes skin supple. Askorbinku binds cells, improves skin elasticity, can strengthen the capillaries supplying blood to the skin, tighten the painful sores and abrasions.
Sources of vitamin C to the skin - rose hips, black currants, lemons, oranges, tangerines, walnuts, sea buckthorn, sauerkraut, parsley.
Iron is part of hemoglobin and is actively involved in tissue respiration.
The disadvantage of this valuable mineral for skin commonly seen in vegetarians and those who enjoy a low calorie diet, from which the skin is often droops, shrinks and loses its appeal.
Sources of iron for the skin - lean beef, liver, sorrel, egg yolk, spinach, cabbage, beets, carrots, radishes, raisins, figs, oranges, mandarins, oat and buckwheat groats.
Calcium tames allergic reactions, promotes cell regeneration, strengthens the nervous system, the state of which depends largely on the purity of the skin.
Sources of calcium for the skin - milk and dairy products, eggs, cauliflower, lettuce, onions, parsley, apples.
Zinc has anti-inflammatory and healing properties, effectively delays the wound and protects the skin from the mantle of germs and bacteria.
Sources - almonds, peanuts, walnuts, garlic, sweet peppers, carrots, cabbage.
But that is harmful to the skin beauty -
Excessive spices, pickles, alcohol - they provoke the dilation of the capillaries and redness, especially on the nose and cheeks.
Excessive fatty and sugary food also is harmful to the skin. From her skin is covered with pustules and acne.
Not very good for the skin overreliance on strong tea and coffee drinks - they can paint it in unsympathetic and even sickly yellowish color.