Beauty from within
 To look beautiful is not enough only cares about appearance. Particular attention should be paid and what we eat.

To paraphrase the well-known expression, "Whatever is to eat, to prettier? ". Deficiency of vitamins and minerals can lead to unpleasant consequences, like fatigue, irritability, deterioration of the skin, etc. This is especially important to remember in spring, when the body is weakened.

I offer you 8 important components of our beauty . Try to include these items in your diet, and the results will not keep you waiting. Improve your health, energy will become more and you will be transformed.

1. Calcium.   Mainly found in dairy products. The question arises, why this mineral is so important for our body? Scientists have shown that 1% of the weight of a woman falls on calcium. It is a building material for bones and teeth, it plays an important role also in the muscles and the heart, circulatory system, and our cells. Moreover, it is believed that women are four times more likely to suffer from osteoporosis than men. Therefore, we women do not neglect this mineral at any age.

Calcium is necessary for us from birth to end of life. Up to 18 years, he actively contributes to the growth of the body, when we 30 needed to maintain bones and muscles in good condition, well, the beginning of menopause, when begins to produce less estrogen, helps to avoid fractures. In addition, calcium is essential for those trying to lose weight.

In every age the need for this mineral has its own. So before you take medications, check with your doctor and read the instructions.

2. The fatty acids Omega-3.   They are found in fatty fish varieties: tuna, sardines, salmon, etc. Unfortunately, our body can not produce its own.

Omega-3 is important for the heart and circulatory system, they reduce the risk of heart attacks and other illnesses related to the cardiovascular system. In addition, the occurrence of depression, some doctors also associated with deficiency of this element in the body.

It is particularly important to include foods with vitamins and omega-3 in your diet the following groups of women:

-   pregnant as Omega-3 contributes to the formation of the brain and nervous system of the child;

-   Overweight and sensitive digestion;

-   those who are at risk of cardiovascular disease;

-   dieters.

3. Folic Acid.   It is a water-soluble form of vitamin C. She has rich spinach, asparagus, cantaloupe, etc. We need it in order to look good, since actively involved in the construction and renovation of cells. Therefore, the skin and the hair was beautiful, do not forget to eat spinach and take vitamin complexes, containing the acid.

Furthermore, it is important to include foods and drugs with folic acid to the diet of pregnant women, especially during the first trimester of pregnancy for prevention of abnormalities in neural development in the fetus.

4. Vitamins of group B.   These include Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12) and biotin . This water-soluble substance contained in a large number of food products, including cereals, fruits and vegetables. Only Vitamin B12 is found only in meat, fish and milk.

B vitamins, so to speak, of energy. Modern woman burns about 2000 calories a day, and they help to keep up all day. So, without them nowhere.

Vitamins B6 and B12   reduces the risk of heart disease. A biotin is necessary in order to have beautiful hair.

By the way, this group of caffeine destroys vitamins. Therefore, do not overdo the coffee and do not forget to take vitamins.

5. Coenzyme Q10.   It is a fat-soluble nutrient that is found in various foods such as meat and fish. It turns out not only in creams can be found. In addition, our body will be able to produce this enzyme. For it is in our liver.

Q10 - a powerful antioxidant that slows the aging process, and is beneficial to the cardiovascular system. In the day to consume from 30 to 100 mg of the substance. Do not allow reduction of Q10 in the cells since it can cause serious disease. Therefore, people who can not get enough of the substance to food, for various reasons, need to take special drugs that can be found in the pharmacy. And as always, do not forget to read the manual or consult with your doctor.

6. Vitamin D.   Our body is able to produce it under the sunlight. Its we also can be obtained from foods, e.g., milk, or liver. This is an important component in the process of assimilation of calcium. Therefore, it also helps to build and maintain our bones in good condition. Especially important is vitamin D becomes during pregnancy and after age 50, when his body becomes more difficult to produce.

7. Lutein.   This substance helps us see better. Contained in green, fruit, corn and egg yolks. It is an antioxidant that fights free radicals in the eyes. Therefore helps to maintain our vision. Furthermore, it is useful for the skin, helps to protect it from the sun.

8. Vitamin E.   This is one of the most important components of our beauty. It is found in vegetables, grains, herbs. This vitamin is a combination of several elements, also known as tocopherols (impurities in vegetable oils). It contains natural antioxidants, which are found in 8 ways. The most common and effective of them - α-tocopherol. It protects our cells and tissues from free radical damage. He does not have a focused action, it is useful for the whole organism.

Obviously, this is not a complete list of useful vitamins and minerals. However, it is most important for our body substance. Try not to forget that we - what we eat. Eat right and varied, take vitamins and see what the result will not be long in coming. You will become more energetic, more active and beautiful.
Author: Vera Karabutova