Human skin is the second organ with the largest absorptive surface after the intestines. Take care of it primarily for health reasons. The skin is responsible for many functions in the body, such as receiving individual stimuli from the environment, regulating body temperature and protecting internal organs. Diseases or vitamin deficiency are often manifested by poor skin or nails. These are some of the first symptoms that we should pay attention to when controlling our health. Skin changes very often reflect the condition of the body and its current deficiencies.
Nails are one of the products of the epidermis. The best way to keep them in a good shape is to maintain a varied menu. One of the noticeable disturbing changes can be white spots on the nails, which are a sign of zinc or iron deficiency. In addition, if you have frequent problems with splitting and brittle nails, it is a sign of deficiency of B vitamins, including biotin – vitamin H, also known as vitamin B7.
Diet has a significant impact on the condition of the skin and nails, and with visible problems, you should first consciously examine your daily eating habits. The most common cause of adverse changes is a diet rich in sugar, dairy products, wheat and meat. A common nutritional mistake that can have a negative impact on the condition of the skin is eating highly processed foods that contain a large amount of sugar, salt and trans-fats. In addition, we should be careful with saturated fats in the form of fatty meats or deep-fried dishes. Eliminating or even limiting these products will improve the overall health and condition of our skin and nails.
In the daily diet, special attention should be paid to antioxidants, i.e. polyphenol compounds. The antioxidant vitamins are A, C and E. Their appropriate dose makes the skin look healthy and firm, and also reduces the amount of sebum. A menu containing a lot of vegetables and fruit will improve the condition of our skin and will have a positive effect on our overall health. Vegetables such as spinach, lettuce and cabbage are excellent sources of vitamins A, B and C, as well as zinc. Minerals also have a direct impact on the condition and appearance of our skin. The most important are selenium, calcium and iron. Thanks to them, our skin acquires a uniform color and is more elastic, soft and smooth. Zinc speeds up the healing process, so it is perfect for treating acne wounds.
Pay attention to potential nutritional deficiencies. It is important to supplement any deficiencies of minerals or vitamins. All these substances are necessary for the proper regeneration of the skin and nails. Green seasonal vegetables – kale, spinach, broccoli are certainly nutritious for the skin and nails.
Even minor changes to your diet can help reduce skin ailments. A malnourished organism often manifests its deficiencies through the skin, so first try to nourish it from the inside, and then think about external care. The skin diet should be used constantly, because the process of creating new cells and its regeneration takes place every day. The systematic application of a healthy, anti-inflammatory diet guarantees a beautiful complexion and nails.
It is one of the most important trace elements in the human body. Zinc is used to treat acne and also gives the skin the right color. We will find it, among others in legume seeds, cruciferous vegetables, and parsley.
• Selenium (in combination with vitamin E)
The deficiency of this mineral is visible in the form of dry, scaly skin. Its sources include legumes, Brazil nuts, almonds, sesame and sunflower seeds. It is worth combining it with vitamin E, most of which can be found in wheat germ oil. It promotes faster healing of wounds on the skin and therefore protects against scarring.
Pale, sometimes even white complexion is often a sign of anemia resulting from iron deficiency. Plants high in iron are beetroot, parsley, nuts, and seeds.
It is also known as vitamin H or B7. It contains sulfur, which is part of keratin, the protein that builds hair and nails. Examples of plant-based sources include tomatoes, carrots, and spinach.
Silicon has an excellent effect on nails and skin. It is responsible for the elasticity and firmness of the skin, delays the aging process and accelerates regeneration. It is also important in the treatment of acne. Silicon is found in horsetail, nettle and dandelion.
Copper is one of the ingredients in the production of collagen. It prevents splitting of nails, accelerates wound healing and increases skin elasticity. It is found in legume seeds and whole grain products, as well as nuts.
• Vitamin C
Vitamin C brightens the skin and evens out its color. Its main sources are rosehips, cherries, berries, parsley, kiwi, broccoli, sorrel, paprika, white cabbage, swede and red cabbage.
• Omega-3 polyunsaturated fatty acids
Omega-3 acids contribute to the proper functioning of the skin. Polyunsaturated fatty acids are the building blocks of phospholipids in cell membranes. Their sources are sea fish, linseed, linseed oil, walnuts, chia seeds, soy products, green leafy vegetables and seaweeds (wakame, kombu, nori).
There are plants that have an extremely beneficial effect on the condition of the skin and nails. Some of them are used to prepare herbal infusions and extracts, while others are used as spices.
• Field horsetail
Field horsetail has an antibacterial effect, thanks to which it prevents acne, and also strengthens the regenerative processes of skin cells and replenishes the level of silicon in the body.
• Common nettle
Regular use of nettle extract helps to maintain the proper level of skin hydration. The health properties of nettle are due to the high content of calcium, magnesium, iron, essential oils and vitamins, among others A and C.
Mint protects the skin against aging, brightens it and regulates the work of the sebaceous glands. Perfectly fights skin imperfections and acne. It helps reduce blackheads and pimples.
Basil’s antioxidant properties have a very positive effect on the condition of the skin. It also provides the body with vitamin B5 and vitamin A, which are important for the condition of the skin. The plant contains high concentrations of free salicylic acid, which is why it is widely used in the treatment of acne.
Rosemary is high in antioxidants and essential oils, thanks to which the skin becomes supple and wrinkles become less visible.
This herb not only cleanses the skin, but also has anti-inflammatory properties.
A diet rich in antioxidants and vitamins helps to improve the condition of the skin and nails. A varied menu will keep the skin and nails not dry and brittle, but radiant and strong.
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