Most women suffer from many skin problems, on top of which (pale skin, dark circles, wrinkles, etc.) and other skin problems without knowing the causes of those problems. Among the most important of these reasons

Irregular sleep hours and get enough rest

Using unhealthy cosmetics.
And many other reasons,

but does nutrition have a role and importance in the purity and health of the skin?

   The skin is the mirror of the body and the stomach. The more healthy your food, the more healthy your body and skin is, clean and supple. In order to obtain the beauty and freshness of your skin,

it is necessary to eat healthy foods that provide the body with all the necessary nutrients (nutritional beauty elements), and some foods and drinks that may be harmful to the skin and body or avoid eating them at least must be avoided.

Let’s talk about what we called beauty elements, which your skin needs mainly to build, renew and revitalize skin cells.

   The skin needs many vitamins and minerals such as Vitamin A, Vitamin E, Vitamin C, as these vitamins are very necessary to build the skin cells and collagen protein necessary for skin tissue, where the skin appears more vital and tight,

and the skin needs selenium, calcium and zinc minerals necessary to build tissues Healthy and to treat damaged cells in the skin, as these vitamins in addition to the mineral selenium are anti-oxidants, it helps the body and skin to get rid of harmful cells and free radicals that cause damage to cells and tissues

However, what is the nutritional sources for these aesthetic elements?

 Vitamin A:

 Vitamin A is found in many foods.

It is found in green vegetables such as broccoli, celery, lettuce, spinach, etc. It is also found in vegetables

and fruits of yellow or white color such as carrots, sweet peppers, squash, melons, bananas, and sweet potatoes.

uash, melons, bananas, and sweet potatoes.

It is also found in healthy fats such as fish oil And nuts and pure vegetable oils, and do not forget that it is present in good proportions in milk and its derivatives.

 Vitamin E:

Vitamin E is found in healthy vegetable and animal oils such as olive oil, coconut oil and fish oil. It is also found in nuts and seeds such as sunflower seeds. It is found in avocado, yellow squash, broccoli, and fruits such as papaya, tomatoes, and dried apricots.

 Vitamin C:

 Vitamin C is found in citrus fruits in general, but it is also found in many foods such as hot and sweet peppers, broccoli, tomatoes, sweet potatoes and sweet potatoes, guava, strawberries, kiwi, red cabbage, pineapple and mango.


It is found mainly in milk and milk products, and is also found in broccoli, sesame, legumes, figs, dried apricots and green vegetables.

➧ Zinc:

 Zinc is found in red meat, chicken, fish, pumpkin seeds, melons and nuts, spinach and celery.

➧ Selenium: fish of all kinds is a very rich source of selenium, as it is found in Brazilian almonds, sunflower seeds, chia seeds, red meat, poultry, eggs and spinach

What foods are harmful to skin health?

➧ There are many foods that may harm the skin and cells, such as foods that contain high white sugar and fatty foods rich in saturated fats such as pans, fast food and processed materials that contain preservatives in large proportions.

الغذائية Food products such as chips, chocolate chips, and artificial juices are considered enemies of the skin because they contain high amounts of sugar, processed materials and unhealthy fats as they may lead to an increase in body and skin fats, and the production of harmful free radicals in the body cells, which leads to damage to the skin cells.

What is a healthy diet to follow for better skin health?


Food is not the only nourishing for the skin, as water is the basis of skin moisture and softness, giving the body what it needs of water helps to stimulate blood circulation in the body and skin, which leads to feeding the cells in a correct and sufficient way to replenish the cells and their health

 Healthy, healthy drinks for the skin:

Green tea, cinnamon, mint and natural juices, as they contain a high content of antioxidants and nutrients that fight bacteria and skin toxins

 Try a healthy, balanced diet, and eat vegetables and fruits as a basis for your meals along with protein and healthy fats.

➧ Remember to drink sufficient quantities of water, as this system is what helps you to highlight the beauty of your skin, its freshness and vitality,

and it also helps you to obtain a perfect, graceful and more vital body.


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