Recommended food for healthy skin

We all know the old wisdom: You are what you eat. Have you ever looked into the full carts of people in the store? What do we buy?

Some still buy only unhealthy, fast food, white bread, snacks, chips, soda. Other buy black or whole wheat bread, fresh vegetables, low-fat milk, fish.

Only few people think that what we eat strongly influences how we see the condition of our skin and how healthy is our hair. And not just for today, for this year, but for all the years to come. What our skin needs to be glowing with health.

Vitamin A

Vitamin A is fat-soluble vitamin. One form of the vitamin is an integral part of the nerve receptors that are sensitive to light. Vitamin A is important for conservation and treatment of the epidermis. It protects us from infections. It is found in the retina, there is a sharp vision. A form of vitamin A makes beautiful skin, maintains a healthy respiratory mucosa, intestinal and urinary tract.

We can find found vitamin A in egg yolks, fish oil, butter and cream. Vitamin A is also in dark green leafy vegetables, yellow vegetables and fruits.

Beta carotene

Beta carotene already in small quantities (30 milligrams per day) protects the skin from irritation and redness associated with sunburn. It accumulates in the skin and offers 24-hour protection from the sun. Beta carotene protects against the negative effects of ultraviolet radiation on the immune system.

Beta carotene is located in carrots, tomatoes, papaya, broccoli, spinach and can cause orange coloring of the palms and soles, which is not dangerous.

Vitamin B

Vitamin B is composed of several vitamins, so it often called B-complex. It helps transform calories into energy for cellular metabolism, maintain healthy skin and muscle tone, affecting the normal functioning of the skin in the elimination of moisture and fat. Therefore, vitamin B can cause dry skin.

Vitamin B it is found in poultry, red meat, fish, bananas, milk, fortified cereals, and pulses.

Vitamin C

Vitamin C is water-soluble vitamin, and if eaten in sufficient quantity, it helps maintain collagen – that supports most tissues and gives the structure of the interstitial fluid – and gives the impact on the firmness and elasticity. Excessive sun exposure and stress may exhaust vitamin C from the skin, which can be vulnerable to environmental influences.

This vitamin should be introduced into the body with food. Most can be found in kiwi, citrus fruits, tomatoes, cabbage, cantaloupe, red strawberries and potatoes.

Vitamin E

This antioxidant helps slow the aging of skin cells. Prevents oxidation of cellular components, protects cells against damage and maintain their functional ability. Over-exposure to the sun exhaust supplies of vitamin E in the skin, so a lot of skin care products contain this vitamin.

Vitamin E it is found in legumes, salmon, almonds, leafy vegetables, olive and sesame oil.


Selenium in our diet represents a micro food, but protects us from harmful effects of ultraviolet rays. According to some research data very low selenium content in the blood increases the risk of skin cancer.

You can obtain sufficient quantities of selenium in cereals, meat, fish and eggs.


It helps maintain collagen and elastin fibers that provide skin firmness, retard aging and wrinkling. Perform and oversee different processes in the body and consists of vital enzymes.

Zinc it is found in seafood, turkey, pork, soya seeds and mushrooms.

Oily skin diet

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