The nutritionist named the main products for beauty and health

The diet can be considered the main factor affecting the condition of the skin, hair and nails: if the body receives the right amount of vitamins and minerals, the result will definitely be reflected on the face. On September 2, Tatiana Meshcheryakova, a nutritionist at the Performance Food service, a nutritionist, and an expert in the field of healthy nutrition, told Izvestia about how to eat so that skin and hair are beautiful and healthy.

"To make your hair shine and your skin shine, try to eat a balanced and varied diet — the only way you can provide your body with healthy fats, carbohydrates, protein, vitamins and minerals. If you eat in such a way that your body constantly lacks something, then this will soon affect your appearance - for example, a lack of B vitamins can lead to dry skin, and iron deficiency can lead to severe hair loss," the expert warned.

According to her, in order to feel younger and look better, it is necessary to include protein products in the diet — it is necessary to build collagen fibers that ensure skin elasticity and strength of hair follicles. Therefore, you need to eat foods rich in protein: fish, eggs, poultry, cottage cheese, legumes.

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The second important tool in the fight for beauty is healthy fats. In particular, Omega-3 and Omega-6 fatty acids help maintain skin elasticity and hair shine. Sources of fatty acids: sea fish (salmon, mackerel), nuts and flax seeds, extra virgin olive oil.

Despite the fact that many consider carbohydrates to be the enemy of a slim figure, in fact they play an important role — they provide the body with energy and support metabolism. However, for the effect to be positive, it is better to choose complex carbohydrates: whole grains, vegetables and fruits. They are rich in fiber, which means that they help the intestines to cleanse and affect the condition of the skin.

"In addition, make sure that your diet includes foods containing beauty vitamins. For example, vitamin A promotes the regeneration of skin cells, vitamin C stimulates the production of collagen, and zinc participates in the processes of tissue renewal. Therefore, include carrots, citrus fruits, spinach, broccoli and pumpkin in your daily menu," Meshcheryakova advised.

Of course, we must not forget about the water balance — drinking plenty of clean water daily improves blood microcirculation, removes toxins and keeps the skin hydrated. Therefore, the day should start with a glass of water at room temperature, said the nutritionist.

The specialist identified products that, on the contrary, lead to inflammation, acne, dullness and hair loss. Among them are sweets and confectionery (which contribute to the development of inflammation); alcohol (which dehydrates cells); fast food and semi-finished products (rich in trans fats and preservatives).

On August 6, Maria Kulikova, pediatrician, nutritionist, and expert at SOLGAR, spoke about the dangers of completely eliminating fats from the diet. According to her, they are one of the key macronutrients along with carbohydrates and proteins. Fats perform many vital functions, such as energy: they are a concentrated source of energy, providing 9 calories per gram.

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