You have probably heard many times about the benefits of following healthy eating. One is closely linked to a woman's beauty: after all, vitamins and minerals in food help keep hair and skin looking healthy.
Suzy Rabello Ferrer, a dermatologist with a degree from USP and a specialization in Dermatology from HC-FMUSP, a member of the Brazilian Society of Dermatology, points out that a balanced diet is fundamental in this sense, since the lack of vitamins and minerals can lead to the loss of the healthy aspect of the dermatology. skin and hair.
However, in the case of hair, it is important to note that physical damage (by dryer or board temperature) and chemical damage (by dyeing, straightening, relaxing, etc.) are not reversed by what is gained by diet or supplementation. ?, highlights the dermatologist, remembering that, in fact, vitamins and minerals in food do not? improve? the hair, but, yes, keep it healthy.
Suzy Ferrer also points out that a skin that is, by genetic determination, more dry will not change its hydration degree by what is ingested, for example.
"But vitamins and minerals are necessary substances for the production of a number of components of our body and their deficiencies can lead to production defects or a decrease in these," says dermatologist Suzy.
However, warns the doctor, it is important to know that for vitamins A, D, E and K, too much can generate important changes in the body. For example, with excess vitamin A, the skin becomes coarse and there may be hair loss. We have come to severe poisoning by these hypervitaminoses ?, highlights.
Thus, it is noteworthy that supplementation of a certain vitamin or mineral is not always necessary. Therefore, the best option is always to consult with a dermatologist who, after consultations and examinations, will know if it is really necessary, depending on the case.
4 vitamins and minerals that contribute to more beautiful skin and hair
Below you will find information on vitamins and minerals that help to maintain healthier and healthier skin and hair, as well as tips on where to find them.
1. Iron
Suzy Ferrer explains that Iron is a mineral that mainly enters the composition of hemoglobin? the pigment that has red color in the blood. ? When in low amounts, can generate anemias? that can have various repercussions, and may even damage the hair and nails? That is, the skin becomes dry and hair and nails, brittle ?, highlights.
The daily intake of iron, according to the doctor, is 8 to 18g. "It is mainly present in meat, oats, beans, vegetables, etc.," explains dermatologist Suzy.
2. Biotin
According to Suzy Ferrer, Biotin is a B-complex vitamin and is critical for various chemical reactions in the human body. "It really brings benefits for its function for hair, skin and nails," he says.
"The proper daily intake is about 30 Ug / day, and most of this vitamin is synthesized in our own intestines," says Suzy.
"In addition to production in our body, biotin can be obtained by eating egg yolk, milk, fish, nuts and yeast," adds the professional.
3. Vitamin C
Suzy Ferrer explains that Vitamin C, also known as ascorbic acid, is important for proper formation of collagen in the dermis and blood vessel walls. "Our skin is rich in collagen and therefore Vitamin C is critical to maintaining our skin and proper healing," he says.
Also according to the doctor, there are several studies that show that creams with Vitamin C are effective for the improvement of fine skin wrinkles.
SuzyFerrer explains that Vitamin C is found in orange, lemon, kiwi, tomato, pineapple, strawberry, broccoli, mango etc. ? However, it is noteworthy that the amount of vitamin C that reaches our dermis is higher with creams than with the intake of foods rich in ascorbic acid ?, highlights the dermatologist.
4. Vitamin E
Dermatologist Suzy explains that vitamin E is critical for proper visual function and good neurological function. But it also plays an important role in the issue of women's beauty: "By acting as an antioxidant, it can help delay aging", explains the doctor.
The recommended daily dose, according to the dermatologist, is 15 mg daily."We found vitamin E in vegetables (spinach, kale, lettuce, etc.), olive oil and vegetables (sunflower seeds, almonds, hazelnuts, etc.)," he says.
When is vitamin and / or mineral supplementation indicated?
Dermatologist Suzy explains that when the intake of vitamins and minerals is inadequate, or absorption is impaired by a health problem, supplementation may be critical.
"The assessment of when it becomes essential supplemental depends on the degree of change in body functions and tests that indicate the level of disability," says the doctor.
The professional emphasizes that food balance is essential. • Lack of nutrients does not usually come alone, so we usually, in case of deficit, have changes in multiple body systems. There is even difficulty to differentiate in individuals with nutritional changes due to symptoms, which are compounded by the lack of nutrients combined?, Says Suzy Ferrer.
Where To Find Vitamins / Minerals In Capsules
In the gallery below you can see examples of vitamins and minerals that can be found in capsules. However, it is worth remembering that supplementation is only indicated when ingestion through diet is inadequate, or absorption is impaired by a health problem. That is, a medical evaluation is essential to define if it is really necessary.
Nutraway Vitamin C in Capsules for $ 5.50 on Natue
Collagen with Vitamin C for R $ 26,90 in shaped shop
Vitamin E Supplement for $ 14.90 Perfect Body
Naturalis Ferrite Capsules for £ 10.50 on Perfect Body
Iron in Biovea capsules for R $ 33,45 at Biovea
Biotin and Hill With Vitamin A C and E for $ 9.99 at Nutricaps
Now Foods Biotin for R $ 10,20 at Evitamins
Vitamina E Sidney Oliveira for $ 9.99 at Ultrafarma
With all this information, it reinforces the importance of following a balanced diet, aiming for more health and, consequently, hair, nails and skin with a more beautiful appearance.
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