The warmer the days, the more skin is shown. Especially in spring and the beginning of summer, skin and hair deserve attention. Are cucumber mask or the nutrient-enriched cream enough? Are vitamin dragees useful to take? Or is there something else for the peach skin?
Cleopatra is said to have bathed in milk and honey. But externally applied substances only really work when valuable foods are also used. The vitamins and minerals they contain form an important basis for skin and hair – true beauty comes from within. Only with a balanced diet can the body fulfill what we ask of it every day.
Sensible nutrition
What we eat is as important for our performance and fitness as it is for beauty. A tasty and healthy diet, which incidentally provides everything for a beautiful complexion, is neither a secret nor magic. Variety and balance are the keys to the optimal combination of the menu.
Whole grain cereal products such as bread, pasta, cereals, rice and potatoes next to them form the basis. Two servings of fruit daily and vegetables three times a day, fish twice a week, little meat and sausage complete the recommendations.
Do not forget to drink
Since the human body consists mainly of water, drinking is especially important. If the skin lacks water, it quickly becomes wrinkled and dry. 1.5 to 2 liters of fluid per day are therefore mandatory for adults, and even more in hot weather or during sports activity. Mineral waters, herbal and fruit teas or thin juice spritzers are best.
Coffee, black and green tea are stimulants and should not be used exclusively to cover fluid requirements. Skin and hair need a variety of vitamins and minerals, which are found in whole grain products, fruits and vegetables.
Important vitamins
Some vitamins and minerals have a special importance for an intact skin. The following vitamins are essential for skin and hair:
- Vitamin A is indispensable for the constant regeneration of the skin. It also stabilizes the cell walls and thus ensures a fresh, smooth skin. Egg yolks, fatty fish such as mackerel and salmon are good sources of vitamin A. Fruits and vegetables provide beta-carotene, which the body converts into vitamin A. Much beta-carotene is found especially in intensely colored fruits and vegetables such as carrots, apricots, broccoli, kale and peppers.
- Vitamin E strengthens connective tissue and reduces moisture loss from the skin. Thus, the skin retains a youthful appearance. Fat-soluble vitamin E hides in grains and nuts, so whole grain products and cold-pressed oils are rich in vitamin E.
- Behind the outdated name vitamin B5 hides pantothenic acid. It makes skin and hair supple and gives them elasticity and shine. Pantothenic acid is found in almost all foods, so that the supply of this vitamin is sufficiently covered.
Important minerals
Among minerals, magnesium, iron and zinc are particularly important for the skin. A deficiency leads to rough, dull skin, brittle hair, poorly healing wounds and a tendency to eczema.
- Magnesium is found in whole grain products and legumes.
- The best supplier of iron and zinc is meat. Although whole grains and fruits and vegetables also contain both minerals, but the availability here is not optimal.
So if now again asparagus and strawberries conquer the markets, so not only the palate is happy, but also the skin.
