Beauty has become imperative today. Although the standards and ideals of beauty have changed over time, and while the old saying that beauty is in the eyes of the beholder is true, we all agree in one thing - a healthy and nurturing person is a beautiful person.

Why do we say that beauty comes from within? Because it is not enough to beautify ourselves on the outside if our body cannot support it. It is not enough to put makeup on your face if the skin is not radiant, fresh, nourished. It is not enough to do a hairstyle if the hair is not strong, shiny and nourished. It is not good enough to dress if you are obese or malnourished. It is not enough to nail and nail the nails if they are weak, damaged and leafy.

Food can be both poison and medicine at the same time. Everything we bring into the body affects our health, one way or another. Careful selection of foods can greatly contribute to improving our health and beauty.

Vitamin C and E act as antioxidants, reducing cell damage caused by free radicals. Free radicals are responsible for damaging collagen and elsatin which give the skin fullness and elasticity. Vitamin C plays a key role in the skin's anti-aging process, reducing wrinkles and tired skin.

Foods rich in these vitamins are as follows: Citrus fruits, broccoli, peppermint, cauliflower and herbs are rich in Vitamin C, while E Vitamin is found in vegetable oils, nuts, seeds, olives, spinach and asparagos.

Vitamin A is essential for vision, growth, bone development, reproduction, cell and tissue formation, immunity, mucosal and skin integrity. This vitamin is used to improve vision, in night blindness, aging macular degeneration, glaucoma, cataracts, to improve immune function. It is also used in skin diseases, acne, eczema, psoriasis, wounds, burns and other skin problems. In the cosmetics industry, it is used to reduce wrinkles and to protect against UV radiation.

Foods that are rich in this vitamin are the following: liver, eggs, fish oil, full fat dairy products. The body produces vitamin A from beta-carotene and other carotenoids. Most dark green leafy vegetables and yellow-orange vegetables and fruits (carrots, pumpkins, apricots, peaches) contain beta-carotene. Carotenoid pigments include alpha, beta and gamma-carotene and cryptoxanthin and are also present in oils, e.g. pumpkin oil.

Vitamin A (retinol) is also applied to creams and reduces wrinkles and lines on the skin. It is found in all anti-aging treatments.

Vitamin B3 helps the enzyme function in your body and is great for the skin, as it has been shown to reduce redness, increase hydration and increase the production of ceramides and fatty acids in your skin. In addition, it has also been proven to help cleanse the skin of various impurities, especially acne.

The foods rich in this vitamin are: chicken, tuna and mushrooms.

Biotin participates in the formation of the base of the nail and hair skin. Failure to do so will result in inflammation of the skin (flaking of skin with itchy feeling) or even loss of hair.

Biotin-rich foods include lettuce, almonds and walnuts, bananas, eggs, rice, cereals.

Zinc works to repair damaged skin tissue and also helps to reduce acne, while further alleviating inflammation and scarring on the skin. Zinc also stabilizes the amount of oils naturally found in our skin.

Zinc-rich foods include: seafood, beef, spinach and beans, lean meat and poultry.
Selenium has a significant place in skin cancer prevention and helps protect the skin from sun damage. Extremely powerful antioxidant, especially when combined with Vitamin E.

Selenium-rich foods include: brewer's yeast and germs of wheat, liver, butter, fish, seafood, garlic, whole grain products - integral, sunflower seeds, eggs ...

Copper helps develop elastin, which is critical for skin elasticity.

Copper-rich foods: zucchini, kidneys, fish, shellfish, egg yolks, bananas, raisins, bony fruits, dried fruits, nuts, pear and apple leaves, vegetables, oats, soybeans, rice, clover, alfalfa, whole grains ( grains, sprouts, bran), mushrooms, pepper, bone meal, legumes, molasses sugar, chocolate.

We have listed some of the most important beauty factors you can bring to your food. This, of course, does not mean that other foods do not have such an impact. Regular intake of sufficient amounts of fluids (primarily water), fruits, vegetables, fibers, proteins, a variety of diets and regular physical activity will contribute to both your health and your beauty.

Of course, this is easier said than put into action. For those who do not get enough nutrition to eat these nutrients, there are many supplements available on the market that contain optimal amounts of these "beauty vitamins". You can find the best ones in our pharmacies ...