This page has been robot translated, sorry for typos if any. Original content here.

Nutrition, correct for the skin

Питание, правильное для кожи

We all know that the state of human health is determined primarily by the way of life, and, last but not least, by nutrition - a source of energy to sustain life and ensure full development. And, of course, not only health, but also external attractiveness is directly connected with proper nutrition.

In order to eat properly, it is enough to follow a few simple rules.
The diet should be balanced by the content of proteins, fats, carbohydrates, vitamins and minerals. For an optimal balance of all nutrients, try to include in your daily menu products of both animal and vegetable origin.
Vitamins are very important for the full work of our body. They make it possible to make up for deficiencies in nutrition, moisturize the skin and have a smoothing effect (for example, vitamin B5 gives the skin elasticity), stimulate cell growth and metabolism (vitamin C), promote cell regeneration and tissue regeneration (vitamin D). Very useful for humans, especially for the skin, vitamins A, E, F, PP.

However, only a few vitamins are synthesized in the body, most of them we get with food.
Vitamin A is found only in products of animal origin: animal and fish liver, caviar and fish oil, cream and melted butter, cheese, cream, milk, egg yolk. In plant foods, vitamin A is contained in the form of provitamins, which are present in carrots, red pepper, tomato fruits, spinach leaves, sorrel, lettuce, hips, apricot, mountain ash, buckthorn, parsley, celery, green onions, pumpkin and other vegetables.

Vitamins of group B are present in beer yeast, legumes and cereals, yeast, liver, milk and dairy products, fish.

Vitamin C is abundant in lemons, tomatoes, pumpkin, radish, beets, cucumbers, eggplants, vegetable marrows, potatoes, cabbage, carrots, and also in red currants.

The sources of vitamin D are cow's oil, fat of the liver of tuna, cod and other fish, some fruits and vegetables.

Vitamin E , which moisturizes the skin well, is found in many legumes, cereals, salad, celery, spinach, carrots and other vegetables.

Vitamin F is found in olive, almond and linseed oils, pork fat, and is present in a small amount in other fats.

Vitamin P is found in the fruits of tomato and pepper, various types of cabbage, in beetroot, sorrel, carrots, potatoes, in the green of parsley and celery. In addition, vitamin P can be found in tea (especially green), dog rose, lemon, persimmon, black currant and chokeberry, plum, pepper, buckwheat.
In sufficient quantities, vitamin PP is present in the kidneys, liver, yeast, meat, milk, as well as in peas, beans, wheat flour. It is best absorbed with products of animal origin.
Do not forget that the lack of sufficient vitamins in combination with the effects of other unfavorable external environmental factors significantly weakens the defenses of the body. Therefore, malnutrition can cause allergies, which in the second half of the 20th century became one of the most common chronic diseases among urban residents.

To make up necessary vitamins and minerals, you can take multivitamin complexes with mineral substances.
Try to make your daily diet varied, include in it useful and quality products. By combining them, you can create a balanced menu, without changing radically your own preferences in choosing food, cooking and eating. Do not avoid consuming the body's essential substances, following a strict diet. Instead of excluding products from your menu, just use them in moderation.