Food there to make up for energy resources, of course, for fun, but also for beauty. What products make us beautiful? What to include in your daily diet in order to solve some problems of appearance? Answers to these questions provides expertise on nutrition.

Good digestion, glowing skin

Lack of sleep Dreams: how to understand our dreams , Digestive problems, lack of vitamins - all of this will certainly sooner or later affect the complexion, making it dull and lifeless. "Lazy" gut - one of the causes of acne and bad complexion due to poisoning by toxins, from which the body can not get rid of.

To avoid such trouble must be made to the gastrointestinal tract to work more actively. To do this, you need to have regular yogurt, fresh fruits and vegetables that contain fiber, nuts, cleanses the intestines. Twice a week is recommended to eat fatty fish (salmon, tuna, herring, sardines), to make up for a lack of omega-3, which is responsible for skin's radiance.

Vegetable oils for the skin's elasticity

Polyunsaturated fatty acids contained in vegetable oils, essential for maintaining skin elasticity and softness. These acids stimulate cellular metabolism in the epidermis, preventing dryness. In addition, they provide the skin it needs vitamin E. These acids can be extracted in canola, olive oil and grape seed oil.

Fruits and vegetables for radiant skin

Fruits and vegetables contain a sufficient amount of water, Vitamin C, anti-oxidants, which are necessary for skin health, maintaining normal amounts of collagen inside shine and elasticity. Particularly useful in this regard peaches Peaches: benefits and harms of sun fruits , Spinach, broccoli, peppers, carrots, exotic fruits (kiwi, guava).

Tomatoes against the negative effects of the sun

Tomatoes soothe the skin, neutralize the harmful effects of ultraviolet radiation. Their main weapon - lycopene, which is a powerful antioxidant. Tomatoes can be eaten in various forms - fresh fruit, juice, soup.

Seafood against skin problems

The seafood contain zinc and selenium - two trace elements, which are responsible for beautiful skin. They reduce sebum and eliminate problems such as acne, various dermatitis. Mussels and oysters contain the largest number of useful elements.

Vitamins for skin tone

Vitamin A is found in whole milk, carrots. Vitamins B5, B6, B8 there in liver, eggs, poultry, pork and beef. All these increase the tone of the skin, making it supple.

Water - the main ally of the skin

That the skin was beautiful and healthy, it must moisturize, but hydration should be not only foreign, coming from the cosmetics, but also internal. Enough water helps to avoid problems such as dryness and tightness, to overcome the negative impact of the environment, eliminate toxins, which also poison the skin. On the day should drink 1, 5 liters of clean water - we must already start breakfast.

Antioxidants against age

The benefits of antioxidants, which neutralize free radicals, all have been heard. They are to be found in red fruits, hazelnuts, almonds Use almond: Fertility symbol of peace , Olive oil. All these products help slow the natural aging process, pushing back the time of appearance of wrinkles.

Products for a beautiful tan

Before you go to the beach for a nice tan, prepare the skin for good decision-UV with positive implications. Firstly, it is necessary to protect against the negative influence of UV-beams, undertaking to try to moisturize and stimulate melanin staining.

Diet, healthy Sun: carrots, spinach, kale, apricots, grapefruit, melon, seafood, eggs, olive oil. Parsley, lemon, orange, watercress difficult to tan.

Food for beautiful hair

Hair stunning appearance also need vitamins, oils and trace elements, which come from the inside. It is impossible to do without the proteins, both animal and vegetable origin, because the hair is composed of keratin - the protein element. Zinc, which is found in seafood, will help prevent dandruff Dandruff: where it comes from, and what to do , Fatty fish are necessary for a natural shine. It is necessary to eliminate or reduce the consumption of fat cheese, white bread, white flour products.

Wheat germ - a great tool for the hair shine and good growth. This cereal is rich in B vitamins that are useful for hair and skin, phosphorus, potassium and iron.

Foods rich in vitamin D is mainly of animal origin. These include fish, molluscs and crustaceans. The highest amount of vitamin D found in cod liver oil Cod liver oil: useful properties and rules of use Which is not very pleasant to the taste. Vitamin D is also present in salmon.

The content of vitamin D in the different products

• 1 teaspoon of cod liver oil - 440ME or 11 micrograms;
• 100 g of cooked salmon - 360 IU or 9 micrograms;
• 100 grams of cooked mackerel - 345 IU or 8.5 micrograms;
• 100 g sardines in oil - 300 IU or 7.5 micrograms;
• 1 teaspoon of tuna liver oil - 250 000 IU or 6250 micrograms;
• 1 teaspoon white halibut liver oil - 12 500 or 310 micrograms.

Vitamin D is found in the liver of animals.

• Calf's liver (100 g) contains 50 IU or 1.25 micrograms.
• The cooked beef liver - 40 IU or 1 microgram.

The dairy products also contain vitamin D, but in smaller quantities, and less likely this vitamin is present in milk. In 250ml of cow's milk contains 15 IU or 0.375 micrograms.

Vitamin D is present in many types of cheese: Cantal, feta cheese, white cheese, mozzarella, Port Salut, brie, cheddar, gruyere, roquefort, Coulommiers, Gorgonzola, Muenster ... For example, in 30 g Emmental cheese contains 30 IU or 0.75 micrograms.

There are other products, but they are less well known as a source of vitamin D:

• egg yolk (100 g) - 350 IU or 8.75 micrograms;
• 1 whole egg - 40 IU or 1 microgram.

Very low levels of vitamin D in vegetables and fruits that do not allow them to enter the list of foods rich in this vitamin.

Deficiency

Nowadays, people are more and more likely to suffer from vitamin D deficiency, so doctors prescribe supplementation of this vitamin. However, be aware that the lack of because we need vitamin D (50-90%), compensated for the sun, the vitamin is formed in contact with the skin to sunlight, and is synthesized by the body. Therefore, a moderate and regular stay in the sun is a good way to combat a lack of vitamin D. To avoid such shortages should be taken in foods containing vitamin D a

Very often, the reception of vitamin D administered to children who live in countries where winter is not enough sunlight. Sometimes, infants produce milk fortified with vitamin D. To prevent osteoporosis Osteoporosis - he threatens you?   the elderly, they are also very commonly prescribed intake of the vitamin.