Essential vitamins for beautiful skin, hair & nails
On the first place of the most important food for beautiful skin, hair and nails is: Water.
The human body consists of 3/4 water. Adequate hydration (1.5 – 2 liters daily) is essential for the full functioning of the body. Depending on the activity, the fluid requirement can increase three to four times.
- Zinc for the maintenance of hair, nails & skin. Promotes protein synthesis, collagen formation & wound healing. Contained in: Beef, pork, poultry, milk & cheese.
- Biotin is involved in the formation of creatine. Creatine is the basic substance of hair, also contained as a structural protein in skin and nails. Contained in: Eggs, nuts, oatmeal, soybeans, wheat germ & mushrooms.
- Selenium to maintain normal skin and nails - protects cells from oxidative stress. Contained in: Meat, fish, nuts & mushrooms.
- Vitamin C supports, among other things, normal collagen formation and thus has an impact on skin health & formation of wrinkles. Contained in: Sea buckthorn berries, bell peppers, black currants, parsley, citrus fruits, potatoes, cabbage vegetables, spinach & tomatoes.
- Omega-3 fatty acids provides necessary cell stability & healthy moisture balance. Contained in: Fish, walnuts & flaxseed.
- Silicon as a component of healthy skin & strong connective tissue. Contained in: Asparagus, Barley & Oats.
- Vitamin B2 essential for energy metabolism & skin health. Contained in: Meat, dairy products & whole grains.
- Beta-carotene & other oxidants protect against premature skin aging and contribute to fresh and rosy skin texture. Contained in: Bell peppers, spinach, carrots & berries.
* Food supplements cannot replace a varied, healthy diet.
* Before any type of treatment, a consultation must be held with a doctor to obtain information about any vitamin deficiency, if necessary.