витамины для кожиEveryone knows that to preserve the beauty and health of skin you need to follow at least three basic rules: to protect the skin from UV rays, to stop Smoking and to monitor their diet, preferring healthy diet and consuming your vitamins for the skin. A sufficient amount of vitamins, antioxidants and other nutrients in food provides nourishment, renewal and protection of the skin.

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Vitamins C, E and selenium

It is proved that vitamins C and E, selenium, provide skin protection from harmful sun rays and skin cancers. In addition, these substances contribute to the smoothing of the skin to eliminate small wrinkles, and stimulate the natural renewal process of the skin, preventing damage to the cells of the skin and premature aging. Vitamin C not only boosts immunity but also promotes the development of collagen, vital for beauty and skin tone substances. Rich sources of vitamin C are broccoli, bell peppers, strawberries, citrus fruits, particularly lemons, pineapples, limes, oranges and others.

Many believe that most of the vitamin C contained in oranges, but in the Bulgarian pepper it more than twice, to be exact 280 mg versus 90 mg Daily dose of vitamin C 100 mg, although a fixed dosage of this vitamin does not exist. The presence in the daily diet of a pair of oranges or peppers will ensure that sufficient vitamin C in the body.

Selenium in abundance found in wheat germ, eggs, seafood, particularly crab meat, feel free to include these foods in your diet for proper nutrition and protection of the skin from the inside. Selenium in the form of dietary supplements is not recommended for children who have not updated all of their milk teeth, as excessive presence of selenium in the body can adversely affect the formation of enamel “adult” teeth.

Vitamin E protects the cell membranes of the skin, controlling what goes into our skin and that it comes from. Together with vitamin C, vitamin E is the perfect protection from the harmful effects of ultraviolet radiation. Vitamin E is found in wheat germ, seeds and nuts, avocados. Wheat germ can be added to protein shakes, cereals, pastries and yogurts.

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Beta-carotene

Role of beta-carotene in preserving the beauty and health of your skin it is difficult to overestimate. Beta-carotene is converted into vitamin a, which in turn, is necessary for growth and repair of cells. A rich source of beta-carotene products are orange and green, in particular, carrots, pumpkin, cantaloupe, spinach, cauliflower, leaf beet, cabbage. A day is enough to eat a couple of portions of one or more of the above products.

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Fatty acids omega-3

Omega-3 is the most useful for our health fat. Fatty acids prevent drying of the skin, protects the skin from harmful sun rays, and strengthen the cell membrane, which does not allow the toxins to penetrate the skin. Fatty acid omega-3 can be found in flax seeds, walnuts, salmon, Atlantic mackerel, sardines, green soy beans. In order to provide your body with beneficial fatty acids eat 85-150 g fish three to five days a week.

If for some reason you don’t eat fish, take additive containing fish oil. However, before taking supplements, consult your doctor. It is known that fish oil contributes to the liquefaction of the blood, and it may not suit all.

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Polyphenols

Polyphenols are beneficial to the protective functions of the skin, reducing the risk of cancer caused by ultraviolet irradiation. Green tea is a rich source of polyphenols, if you care about your health, drink at least one Cup of green tea a day.

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Coenzyme Q10

A natural antioxidant, coenzyme Q10 promotes the growth and regeneration of cells, protecting them from carcinogenic attack. With age, the level of coenzyme Q10 in the body is reduced, and this loss plays a role in skin aging. Scientists have shown that topical application of preparations containing coenzyme Q10 is beneficial to the skin, smoothes fine lines and deep makes it less noticeable. It is worth noting that in studies of the concentration of the coenzyme used in the studies was 0.3 %.

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Alpha-lipoic acid

Means external use, alpha-lipoic acid is a component in the fight against harmful ultraviolet radiation. It is proven that daily use of creams with 3%-5% concentration of alpha-lipoic acid not only gradually covers the skin with a protective barrier, but also to a certain extent, improves the appearance of skin damaged by excessive sun exposure.

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Retinoic acid

Retinoic acid is the active form of vitamin A and is not only the most popular but also the most effective active ingredient in anti-aging caring for the skin. Externally retinoic acid struggling with shallow wrinkles and age spots, and eliminate dry skin caused by prolonged exposure to the sun. Studies have demonstrated the efficacy of retinoic acid in the recovery of elastic fibers responsible for skin firmness and tone of the skin and, therefore, fewer wrinkles or lack of them. Retinoic acid is presented in the form of creams or gels for maximum effect means with the contents of retinoic acid recommended for daily use.

Despite the fact that earlier dermatologists believed retinoic acid is a substance that increases the sensitivity of skin to sunlight, modern research has proven the opposite. Too frequent use of highly concentrated retinoic acid can cause skin redness, excessive dryness and peeling. The skin healthier, it is recommended to begin with the application of low concentrations (0.01% of retinoic acid in the gel and 0.1% creams) at night every two or three days.

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Flavonoids

Flavonoids in large quantities in green tea, the benefits of which everyone knows, and chocolate. Scientists have compared the appearance of the skin, women who are within three months of drinking hot cocoa with a high content of flavonoids, with those who drank cocoa with a lower concentration, and the first skin was softer and smoother.

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Vitamin B

Vitamin b is important for cells throughout the body and skin. The lack of this vitamin leads to dryness and flaky skin, but this problem can be solved by enriching your diet with chicken, eggs, vitamin-enriched cereals.

Scientists are constantly studying the effects on the human body nutrients of plant origin. In recent times in connection with this mention of the useful properties of rosemary, tomato paste, grape seed extract, pomegranate and soy. Some experts believe that a combination of antioxidants and vitamins in the complex are more useful than eating them separately, in any case, the optimal dose is determined by a specialist according to individual characteristics of the person.

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