Vitamins for the skin foods that support health, youth and beauty of the dermis. These nutrients are actively involved in metabolism, the production of collagen and energy to the life of the organism.
The lack of vitamins, macro - and trace elements leads to a deterioration of health, the development of the disease (pellagra, rickets, scurvy, beriberi, paresthesias, blindness), skin peeling, acne, blackheads, bruises under the eyes, age spots on the face, exfoliating nails, hair loss.
The leather exterior, the cover of the body of man, composed of 350 million constantly updated cells. The state of the epidermis, nails and hair depends directly on the state of the organism, the availability of internal diseases. It is interesting that the disease of the intestine, the lungs, the heart, the digestive system and the liver immediately lay footprint on the appearance of the person.
In addition, the state of the skin, hair, nails, degrade the following factors:
For the past 25 years, every year the skin loses about 1.5% of its components, which contributes to the deterioration of his condition. It is from this age, it is important to maintain it regularly, nourish the dermis, to slow down the natural aging process of the body.
The idea of adding the outside the care of the dermis due to the consumption of supplements and vitamins has emerged in Japan and in the UNITED states. Therefore, there was a line, "beauty" drugs to the recharge of the skin from the inside.
What are the components to BAD represent the greatest value to the dermis? It is polyphenols, collagen, coenzyme Q10, phytoestrogens, hyaluronic acid.
Let's examine in detail each component.
For the construction of the molecule of connection, it is important to provide the body with essential amino acids, which stimulate the formation of proteins. Thanks to this skin, the hair, the nails are strong and healthy.
Therefore, in mature skin of the synthesis of its own components of the "youth" of the down-and-in lack of care, the skin is losing elasticity original, starts to sag and covered with wrinkles. Stop the age changes will help to provide the vitamins to the dermis.
Generally, in appearance, you can easily identify the nutrients is not enough to your body. Think of the way deficiency of vitamins, macro - and micronutrients affect the state of nails, hair, skin coverage. And also, what is the daily rate of their consumption, and they contain.
| The substance | The value | How to manifest the deficit | Daily rate, in milligrams | The natural sources |
|---|---|---|---|---|
| Vitamin C | Gives the elasticity of the skin, promotes the synthesis of new collagen fibers | The dermis becomes dull, soft, appear dark spots and " vascular figure on the face | 70 – 100 | Cassis, cranberry, heather, orange, pepper, lemon, spinach |
| Vitamin A | Protects the mucous membranes of the organs and of the skin against the adverse factors of the environment | The skin is inflamed, flaking, and dry, red spots | 1,5 – 2 | The sour cream, the marine cabbage, white cheese, acne, garlic, oysters, cheese, meat, pork |
| Vitamin B2 | Participates in cellular respiration and metabolic processes | Appear to "eat", cracks on the lips, distracting frequent dermatitis | 1,3 – 1,6 | Mackerel, almonds, liver, butter, honey agarics, chanterelles, goose, egg |
| Vitamin B7 | Active regeneration of the cells of nails, hair, skin | A long time does not heal the wound, tapering to a strong tobacco, dermis acquires a shade of pale, flaking | 0,15 – 0,3 | Oats, wheat, chicken, pistachio nuts, cream cheese, corn, peas, cod |
| Vitamin E | Exerts a powerful antioxidant activity – stabilizes the intracellular processes, slows down aging | The skin becomes rough, dry, hair lose their natural shine | 8 – 10 | Hazelnuts, peanuts, cashews, almonds, nuts, squid, dried apricots, eel, salmon, pike perch, prunes |
| Vitamin PP | Involved in the production of enzymes that provide cellular respiration to the skin | The lips develop a blue color, the skin becomes pale and dry | 14 – 28 | Wheat, mackerel, tuna, rabbit, beef, chicken, turkey, peanuts, peas, pike |
| Vitamin B9 | Protects the blood vessels from the destruction, accelerates the renewal of skin cells | The hair is lifeless, dull, brittle, heavily fall | 1,0 | Broccoli, barley, semolina, almonds, mushrooms, horseradish, beans, liver, salad leaves, beef |
| Selenium | It is a powerful antioxidant that prevents damage to the cell membrane against free radicals | Develops alopecia areata, the buttons will appear on the back and the skin of the face | 0,05 – 0,07 | The egg, corn, rice, peanuts, pistachios, lentils, turkey, cabbage, octopus, pork, chicken |
| Zinc | Involved in all the rates of reactions, necessary for the development and division of cells | The hair begins to fall, form the furrows cross on the nail | 10 – 15 | The duck, oat flour, turkey, pine nuts, liver, lamb, buckwheat, chicken |
| The calcium | Responsible for the construction of bone tissue, normalizes the permeability of cell membranes | Hair thinner, whipped, the skin loses its elasticity, becomes dry, the nails exfoliate, break down | 800 – 1000 | The cream, the mustard, the cheese, nuts, oatmeal, barley, pistachios, hazelnuts, garlic, sour cream, beans, cheese white |
| The manganese | Maintains the stability of the structure of cell membranes, neutralizes free radicals, provides the normal formation of connective and bone tissue, normalizes the functioning of the muscles | You get the pigmentation of the skin and the small eruption, which slows down the growth of nails and hair | 5 – 10 | Beet sugar, pasta, lettuce leaves, apricot, peanuts, tree nuts, spinach, chanterelle mushrooms, beef, liver |
| The sulphur | In the composition of the melanin, which protects skin from uv rays | The nails become brittle, skin flabby, the hair thin and lose their luster, appear rashes on the dermis, itching | 1,0 | Pike, sea perch, rabbit, beef, pork, turkey, flounder, sardine, egg, chicken |
| The magnesium | It supplies the skin cells with energy, is involved in the synthesis of collagen, provides a service of protein, fat, carbohydrates | Slows down the growth of hair, nails, exfoliate, wrinkles of the skin, a swelling, a person acquires a tint unhealthy | 400 – 500 | Marine cabbage, oats, peas, beans, wheat, buckwheat, cashews, peanuts, almonds, semolina barley |
| The copper | Protects against the destruction of collagen, serves as a component of the substance | Appears to be early graying, increases the susceptibility to the development of vitiligo, dermatitis allergic | 1,5 – 3 | The octopus, shrimp, beef, pork, liver, pasta, lentils, wheat, rice, nuts |
Go an analysis of his state of health, determine which of the vitamins is not enough to your body, and hurry up to fill that gap. Remember, youth is not eternal, and for the maintenance of the skin, hair, nails, in good condition requires an integrated approach.
Masks based on natural products, massage, nutrition, mesotherapy, consuming sufficient water and nutrients will help to slow down changes related to aging, prevent the appearance of acne, acne, wrinkles, gray hair.
The retinol and tocopherol – strong antioxidants needed for the cells of the epidermis and the dermis. They stimulate the production of collagen fibers and elastin, slows down the ageing of cells, protect the skin against the harmful effects of environmental factors. In addition, vitamin A helps maintain cell hydration, prevents the accumulation of toxins.
A secondary role occupy ascorbic, nicotinic acid, riboflavin, biotin.
Remember, the skin will appear only when the body receives all of the helpful items in a quantity sufficient: with the products of food, pharmaceutical products, fortified cosmetics. However, excessive nutrients is not less dangerous than their deficit. The excess of vitamin A causes dehydration of the tissues, the appearance of age spots, B1 – cold sores, B5 – burning sensation, itching, redness of the skin, B12 acne, With the appearance of acne.
Complex, containing niacin and Pantothenic acid is not only to improve the functional state of the organism, strengthen nails and repair the skin, but also give the natural glow of the strands. Vitamins B3 and B5 tissue loops: moisturize and promote the formation of pigment in the canvas of hair. Not superfluous will be, and beta-carotene (A), tocopherol (E) ascorbic acid (C), which speeds up the hair growth and oppose the aggression of the ultraviolet light.
If the juice masks, beauty care is not to improve the condition of the hair, enrich the diet of foods rich in B3, B5 or advanced take these nutrients in form of dietary supplements. To supply the skin of the head and loops, it is recommended to add the liquid niacin, and Pantothenic acid bulbs in balms, shampoos. The vitamin mixture is cooked just before applying on the lashes. They moisturize and nourish split ends, give basal volume, manage the activity of the sebaceous glands, return glow.
Without a sufficient amount of ascorbic acid and thiamine in the diet, it is impossible to grow beautiful nails. No wonder that wizard of manicure give unusual advice to women: regularly drinking kefir in the evening, and there was porridge for breakfast. These products contain nutrients that stimulate the growth of nails.
The vitamin B1 contributes to the shaping of the main component of the cornea of the intercession – of the protein keratin, supports the plate, protecting them from over-drying, thinning, the harmful effects of the sun's rays, dust, high temperature. A secondary role to play B5 (normalizes the water balance in the tissues), And + E (protect against free radicals), N (prevent scratches, cracks on the surface), D (supports the structure of the nail).
In addition to the consumption of vitamins and minerals complex, containing nutrients that are missing, regularly twice a week baths with apple cider vinegar, massage oil based, wheat germ, lemon compresses. The data of the procedure will stimulate the growth of the nail plate and strengthen it.