Perfect for Skin Diet
 We have all heard the statement, "You - this is what you eat." This statement gave me a new definition, but in spite of this, after a walk in the grocery store, my basket was filled with white bread, donuts, soft drinks and potato chips - the usual set for a man with a pale complexion and lifeless hair. And behind me is a woman with a pink, smooth skin, shiny hair and full bags of fresh spinach, strawberries, skim milk, whole-grain bread and salmon.

And it really is true - what you eat affects how you look. It is, and always will be. Here is a brief description of the nutrients you need for healthy, radiant skin.

Vitamin A is

This fat-soluble vitamin - a necessary element of the maintenance and operation of the epithelial tissue, which is the main component of our skin.

Best sources: egg yolks, oysters and nonfat milk. You can also get vitamin A from foods rich in beta-carotene (see below), which the body can process into vitamin A.


German scientists have shown that only 30 milligrams a day (equivalent to 1 1/2 cups of cooked carrots) can help prevent / ease redness and inflammation associated with sunburn. Beta-carotene accumulates in the skin, providing 24-hour protection from sunlight. Also, in combination with vitamin E, other carotenoids (cousins ​​beta-carotene), lutein similarly weaken redness associated with sun exposure, and reduces the sensitivity of the skin to sun.

Best sources: dark foods such as carrots, sweet potatoes, tomatoes, watermelon, papaya, broccoli and spinach.

Vitamin B

Vitamin B helps convert energy in calories to improve skin metabolism and consists of enzymes that maintain normal functioning of the skin (including the operation of the sebaceous glands that make the skin smooth and moisturized). Therefore insufficient intake of vitamin B can cause dry, cracked skin.

Best sources: poultry, red meat, fish, bananas, whole grains, brewer's yeast, peanut butter and eggs.

Vitamin C

Consumption of Vitamin C helps maintain levels of collagen - is the basis of maintaining the structure of the skin. But sun exposure (and stress) drains the skin, leaving it vulnerable to the adverse effects of the environment (why anti-aging and sunscreen are filled with antioxidants).

Best sources: Citrus fruits and juices, kiwi, cantaloupe, strawberries, tomatoes, sweet peppers and green peas.

Vitamin E is

This antioxidant helps slow the aging of skin cells by reducing the production of an enzyme called collagenase, which contributes to the destruction of collagen, then there is a loss of skin elasticity, wrinkles. Exposure to the sun makes the skin more vulnerable to sun exposure (which is why vitamin E is found in almost all means of skin care products - from moisturizers to shower gels).

Best sources: salmon, beans, lean meat, almonds, leafy vegetables, olive oil and sesame oil.


The harmful effects of ultraviolet radiation are minimized by this antioxidant mineral, thereby reducing the risk of sunburn.

Best sources: tuna, wheat germ, sesame seeds, and whole grains.


This important mineral helps maintain collagen and elastin fibers that make skin elastic, helping to prevent wrinkles and lines. Together with amino acids that are necessary for collagen formation, zinc is an essential element for wound healing.

Best sources: seafood, turkey, pork, soybeans and mushrooms.