The most important vitamins for the health of your skin and freshness 

The most important vitamins for the health of your skin and freshness

Vitamin C

Free radical damage can stunt growth and age your hair. Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals . In addition, your body needs vitamin C to form a protein known as collagen, which is an important part of hair structure. Vitamin C also helps the body absorb iron, a mineral necessary for hair growth.
Strawberries, peppers, guavas, and citrus fruits are good sources of vitamin C.

Vitamin E

Like vitamin C, vitamin E is an antioxidant tlhat may help prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after taking vitamin E for 8 months .
The placebo group only had a 0.1% increase. Sunflower seeds, almonds, spinach, and avocados are good sources of vitamin E. Vitamin D

Low vitamin D levels have been linked to alopecia, a technical term for hair loss
Vitamin D is believed to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown. However, most people don’t get enough vitamin D. It can still be a good idea to increase your intake. Your body makes vitamin D through direct exposure to sunlight.

We can found vitamin D:
Good dietary sources of vitamin D include: oily fish, cod liver oil, oily mushrooms, fortified foods
Zinc:Zinc plays an important role in the growth and repair of hair tissue. It also helps the oil glands around the follicles to work properly. Hair loss is a common symptom of zinc deficiency . with dietary supplements can reduce deficiency-related hair loss .
However, there are some anecdotal reports that over-supplementing may also contribute to hair loss. For this reason, it may be best to get your zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.

The vitamin F :


in Perricone MD products is made from three of the healthiest fats: chia seed oil, flaxseed oil and macadamia seed oil. These seeds and their oils have significant benefits, giving your complexion a huge boost and polishing it. .Chia seed oil, flaxseed oil and macadamia seed oil have extremely long CVs. In combination, vitamin F has many benefits for the skin, including: Strengthening the skin barrier: rich in omega-6 fatty acids, vitamin
F not only helps to moisturize the skin, it also strengthens the barrier (the outermost layer of the skin) . ), which means that the skin can retain this moisture better.
Vitamin F is rich in linolenic and linoleic acid and helps to keep the skin barrier healthy and intact. Not only does it help lock in moisture, but it also keeps irritants, allergens, bacteria, and other skin-damaging substances out. Calms Inflammation: Vitamin F may help with inflammatory skin conditions like acne, rosacea, and psoriasis. Essential fatty acids help reduce underlying inflammation and soothe visible skin irritation and redness while helping to regulate cell function. They are converted into compounds involved in inflammation, which means they can affect how cells respond to the sun’s UV rays, thereby reducing sun damage.
These essential fatty acids shouldn’t replace your sunscreen and sun protection habits (i.e. umbrellas, hats and UPF clothing), but they may provide additional protection.

Food reassets of diet F:
People trying to boom their consumption of ALA can include extra of the subsequent into their diet:
flaxseed and flaxseed oil
chia seeds
walnuts and walnut oil
canola oil
soybean oil
mustard oil
corporation tofu
safflower oil
sunflower seeds
pine nuts
sunflower oil
corn oil
soybean oil
pecan nuts
Brazil nuts
sesame oil

Copper :not only prevents bacterial growth on your mattress. It is also a powerful healing agent. Basically, you need to have some copper in your diet to help your body build collagen. Collagen is important not only for the production of elastin, which keeps skin firm and youthful, but also for the healing process of bones and connective tissue. Just drinking water from a copper jug ​​or being in regular contact with copper (e.g. sleeping on a mattress bound with copper ions) can have significant positive effects on your health and appearance.
These ions can help your body produce more collagen, which can improve the appearance of your skin and speed up your body’s healing processes. Would you like to look younger without drastically changing your diet or lifestyle? Try sleeping on a mattress enriched with copper ions.

We can find copper in this food
Liver:Organic meats such as liver are extremely nutritious.

Oysters:Oysters are a type of shellfish that are often considered a delicacy. They can be cooked or served raw, depending on preference.
Spirulina:Spirulina is a powdered dietary supplement made from cyanobacteria, or blue-green algae.

Shiitake Mushrooms:Shiitake mushrooms are a type of edible mushroom native to East Asia and have a strong umami flavor. Nuts and Seeds
Lobster :Lobsters are large, muscular shellfish that live on the ocean floor. Their succulent flesh makes them a popular addition to soups and biscuits, although they can also be served on their own)

Leafy Greens :Leafy greens like spinach, kale, and Swiss chard are extremely healthy. , with nutrients like fiber, vitamin K, calcium, magnesium and folic acid in a minimal amount of calories.
Sweet Chocolate:Sweet chocolate contains higher amounts of cocoa solids and less milk and sugar than regular chocolate.

Dark chocolate has antioxidants, fiber, and various nutrients. For example, a 100 gram bar of dark chocolate with 70% to 85% cocoa solids provides 11 grams of dietary fiber, 98% of the RDI for manganese and 67% of the RDI for iron.

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