When we think of skin care, we often think about creams, tonics and other ointments. Even so, we always say that real beauty comes from within. That is true of course, but how do we ensure that the inner beauty can be presented to the outside world? Below are five foods which work the hardest for our appearance.
Biotin is a B vitamin (B8). Biotin helps to maintain normal skin structure and function and is also responsible for good skin health. Biotin also supports the skin’s regenerative capacity. The best sources of biotin are eggs, liver and nuts. Incidentally, as well as for the skin, biotin is also important for normal hair growth and maintaining glossy hair. No shampoo can beat a good supply of vitamins obtained from the food or supplementation!
The mineral copper is important for normal skin and hair pigmentation. Kale, mushrooms and oysters are the richest sources. Cacao is also a source, but bars that contain more than 80% cacao should be eaten, otherwise all of those simple sugars will quickly cancel out all of your efforts. Are vegetables and fruit a good source? That is disappointing: in recent decades the nutritional value of fruit and vegetables has reduced dramatically because of intensive agriculture. The levels of copper, magnesium, calcium and zinc in our food have fallen by between 20 and 50 percent. As well as food that is as nutritious as possible, a multi-mineral formula can do wonders for your skin.
Selenium is a mineral that not everyone has heard of. Nevertheless, it has interesting properties for our personal appearance: selenium protects cells against oxidative damage. This means it is important for maintaining normal hair and it helps to maintain normal nails. We cannot rely on our food for selenium– Dutch soil has relatively low selenium levels. This is now added through fertilizers, but it will take some time before the balance has been restored in depleted agricultural land. If you do not want to wait for that, paying extra attention to selenium certainly cannot do any harm. For example, with the help of a multimineral supplement.
Zinc is essential for the good structure and function of skin cells. It therefore helps to keep the skin healthy. The nails and hair also benefit from zinc: the mineral helps to maintain normal nails and keeps the hair strong. Like selenium, zinc is an important antioxidant which protects cells and tissues against oxidative damage. The richest sources are oysters, beef, spinach and nuts. Therefore, anyone who wants to be beautiful should eat nice and healthy food! A supplement can be an important top-up. For example, if you don’t like oysters, or you prefer not to eat meat.
Sufficient vitamin C is extremely important for the skin. It contributes to normal collagen formation, so that the skin is firm and can fulfil its normal function. So you should eat plenty of fruit? Yes – but then you would have to eat about ten oranges a day: they don’t contain high amounts of vitamin C. For logistical reasons, fruit is picked when unripe. This means it can be in transit for longer and stored for longer. The less time that an orange is in the sunlight, the less vitamin C is produced. As far as we are concerned, a vitamin C supplement should therefore be included in the basic supplementation. That is especially true if you wish to actively work on your appearance through your food!