How Food Affects Skin Health: Best Foods for Glowing Skin 

Attention, my girl and my lady!

The skin is a mirror of your health and nutritional status.

Hair is nourished from the inside, not the outside.

Nails need good nutrition to stay healthy and strong.

Food and skin health 

Human skin is not fixed and unchanging, as some people think. The skin renews itself from time to time, or approximately every three weeks, as new cells are formed in the dermis and make their way to the surface to replace worn-out and fallen cells. The skin needs food for this growth and renewal, as do hair and nails. This means that the more attention is paid to eating healthy food that provides the skin with the nutrients it needs, the more healthy, vibrant and fresh the skin will be.

However, if the nutrition deteriorates or decreases, the effects of this appear clearly on the skin in different forms such as roughness, scaling, cracking, wrinkling, or increased oiliness in the skin, resulting in a dull color that lacks freshness and vitality. At the forefront of what the skin needs in terms of nutritional elements are the following types of vitamins:

Vitamin A

This vitamin is considered the first healthy food for the skin, as it provides it with vitality and gives it softness, while its deficiency leads to dry and cracked skin, as well as dry corneas and night blindness. Carrots are considered one of the richest sources of this vitamin. It is said that eating one carrot a day provides the body with the vitamin A it needs. Vitamin A is also available in oils (especially cod liver oil), apricots, spinach, and leafy vegetables.

Vitamin B2

It is also called (riboflavin) and it has been proven that its deficiency makes the skin oily. Therefore, it is recommended to take this vitamin.. or the vitamin B  complex group as a treatment for this condition.. which is clearly evident with the hormonal changes that occur during puberty and adolescence and help in the appearance of acne.

A deficiency of this particular vitamin leads to cracks in the skin at the corners of the mouth, which distorts a woman's beauty. Vitamin B2 is found  in milk, meat, eggs, and yeast. Whole grains (such as wheat) are also among its richest sources.

Vitamin B6

A deficiency of this vitamin also increases the secretion of sebum in the skin and causes red pimples and blackheads. The body generally needs it to benefit from fats and proteins through the metabolism process. It is found in bananas, whole grains, especially wheat, chicken, legumes, eggs, liver, hazelnuts, yeast, and most leafy vegetables.

Niacin and Pantothenic Acid

Both are derivatives of vitamin B complex, and their deficiency leads to dry skin, wrinkles, and premature aging of the skin. Niacin is found in  whole grains,  and pantothenic acid is found  in liver, meat, bran, and yeast.

Vitamin E

This vitamin has an anti-aging effect on the body's cells, including skin cells, and therefore it resists the appearance of wrinkles. It also helps in the process of cell renewal. It is found in whole grains, hazelnuts, almonds, vegetable oil, and marigolds.

Given the benefits of Vitamin E and Vitamin A for the skin, the contents of their capsules are used to make nourishing creams and masks for the skin.