The human body has enormous resources for self-healing. But he does not know how to synthesize vitamins and minerals by himself. We must get them from food or, if we talk about the beauty of the skin, hair and body, through cosmetics. Therefore, carefully study the composition and ingredients of beauty products. WEDDING will tell you what vitamins and foods to focus on in the menu. The beauty menu will not only provide a boost of energy, but also prolong youth.

VITAMIN A (carotene / retinol)

It is responsible not only for good vision, but also for strong immunity. In addition, it has anti-inflammatory properties, like vitamin C. Products rich in vitamin A are found in every refrigerator: orange and red vegetables (carrots, pumpkin, bell peppers), fruits and berries (peaches, apricots, apples, grapes). Nutritionists also recommend focusing on beef liver and fermented milk products. Lack of vitamin A causes the skin to coarse and lose elasticity. In cosmetology, retinol is famous for activating cell metabolism and improving skin moisture. It is irreplaceable in anti-age therapy and acne correction. But in large doses, it can cause trouble, so all retinoids are used after consulting a dermatologist. Retinols also require SPF 35+ to avoid pigmentation.

Beauty menu: peaches, apricots, apples, grapes, carrots, pumpkin, bell peppers

VITAMIN B3 (niacin, or nicotinic acid)

Allows you to speed up the metabolism and restore the skin after any stress. Niacin is not deposited in the body and must be constantly supplied with food: nuts, bran, lean beef, liver, heart, dairy products. Vitamin B3 deficiencies are often caused by strict diets and antibiotics.

Beauty menu: nuts, bran, lean beef, dairy products

VITAMIN C (ascorbic acid)

Responsible for the synthesis of collagen fibers. We are talking not only about a clear oval of the face and elastic skin, but also about the growth of muscles (lack of vitamin C leads to poor absorption of protein, which harms the muscles). The largest amounts are found in kiwi, paprika, sea buckthorn, black currant, green parsley, and spinach. And, of course, in citrus fruits. In cosmetology, despite the difficulties with production, vitamin C has proven itself well in the fight against pigmentation and dull skin color.

Beauty menu: citrus fruits, kiwi, sweet red pepper, sea buckthorn, black currant, parsley, spinach

VITAMIN D

No one will dispute the fact that losing weight in the summer is easier. According to the latest research, vitamin D not only affects calcium synthesis in the body, but also the distribution of adipose tissue. If physical activity or even active walking causes fatigue, then there is a deficiency of vitamin D. And increased hair loss is associated with a slowdown in the renewal of hair follicles. Decision? Sunbathing! Staying in the fresh air in summer covers 80% of the need for vitamin D – however, the use of effective sunscreens significantly reduces synthesis. Therefore, in the summer, sunbathe regularly (at least 30 minutes), but do not forget about protection. And one more thing: the darker the skin, the slower vitamin D is synthesized in it (in people with dark skin, it is produced 5-10 times slower).

Beauty menu: sunbathing

VITAMIN E (tocopherol)

Tocopherols protect cell membranes and improve blood circulation, which means they protect against rosacea and blood clots. Since natural vitamin E is synthesized only by plants, plant products and oils are its main source. The champion among them is wheat germ oil, as well as unrefined cold-pressed sunflower oil (in a tablespoon – a daily dose!). In cosmetology, tocopherol is called the “vitamin of youth” – it is one of the best ingredients against premature aging. It is necessary after sunburn, as it resists photoaging: pigmentation, roughness and dehydration of the skin.

Beauty menu: wheat germ oil, unrefined sunflower oil

VITAMIN F

These are unsaturated fatty acids – linoleic, linolenic and arachidonic. These substances are irreplaceable: we must use vegetable and animal fats! Vitamin F helps to work more actively other essential vitamins, often used in cosmetology, – A, D, E, K. Together they can better protect the skin from UV radiation and factors of unfavorable ecology, stressful life in the metropolis. With a lack of vitamin F, we begin to suffer from acne, pigmentation, and hair and nails become brittle.

Beauty menu: fish, caviar, olive oil, nuts, avocado

VITAMIN K1 (phylloquinone)

Vitamin, which strengthens the walls of blood vessels, is responsible for blood clotting and is responsible for the synthesis of calcium in bones and teeth. All leafy greens contain vitamin K and are also found in cabbage. Its action is very important after any procedures and manipulations that injure the skin: laser resurfacing, plastic surgery, injections. Excessive fragility of the vascular wall, a tendency to the appearance of vascular “spiders” and “stars”, dark circles under the eyes and many other conditions are also the point of application of vitamin K1.

Beauty menu: leafy greens, cabbage

COENZYME Q10

Coenzyme Q10 is involved in the production of 95% of all cellular energy. In addition, it is a marker of aging: with age, its content in cells decreases, which slows down the processes of cellular respiration. The body synthesizes Q10 on its own, but it is also found in plant-based foods such as peanuts, broccoli, spinach, tofu and strawberries. The substance was introduced into cosmetology for its ability to stimulate the energy potential of cells and for its antioxidant properties.

Beauty menu: strawberries, peanuts, broccoli, spinach, tofu

Text: Daria Maslova.

Photo: Marina Fadeeva, unsplash.com, Wedding archive.