1. Shellfish
Delicious allies of the most refined palates, but also precious balm for nails and hair. Lobster, shrimp & co, guarantee, thanks to their vitamin B12, iron and zinc, a strengthening and invigorating effect on nails and hair. The growth for both improves, nails do not break up and the hair is shinier and brighter.
2. The blue fish
Low in calories, but rich in taste, oily fish is recommended in all diets. Not only because it is ideal to keep the line, but also because it provides the right amount of omega 3 and iron that can make skin more beautiful and strong hair. Go ahead, then, to salmon, tuna, mackerel and anchovies.
3. Legumes
The stars of the fall and winter recipes, heritage of country cooking unpretentious, legumes are a good quality mine. Both for the health, thanks to the ability to adjust the gastrointestinal system, both for the beauty of skin, hair and nails, thanks to the contribution of protein, iron and zinc.
4. Whole grains
That for reasons of health and prevention are preferable to refined ones, now, you know. But that whole grains are also good friends of the skin and hair, are able to give them new strength, shine and body, maybe not everyone knows it. The merit? Vitamin B, iron and zinc which spelled, barley, brown rice and oats are rich.
5. Eggs
The egg white is free, or nearly so, of calories, while the yolk creates more difficulties for cholesterol, but eat in moderation (no more than three or four per week) the eggs fight hair loss and strengthen hair and nails , thanks to vitamin B12, iron, zinc and biotin.
6. Lean meat
Lean meat, which is white, that is chicken or turkey, or red, guarantees, if consumed without exaggeration, that is two or three times a week, excellent benefits for nails, skin and hair. If the white meat is rich in high biological value proteins, which nourish the skin and strengthen nails and hair, the red one is an iron mine which improves tissue oxygenation.
7. The green leafy vegetables
Spinach, broccoli, arugula, chicory and Swiss chard are rich in vitamin A and C and are valuable sources of nutrition for the skin. The green leafy vegetables, in fact, deeply nourishes the dermis, encouraging the renewal and stimulating collagen production.
8. Dried fruit
Vitamin E and selenium are the tasty nuts from a food antioxidant useful to combat the effects of free radicals, preventing the aging of skin and other tissues. Excellent, especially walnuts and almonds.
9. The low-fat dairy
skimmed milk and low-fat cheese are valuable sources of protein and vitamin A, ideal to fight skin dryness and to give new strength and shine to hair and nails. Be careful, though, not to overdo it, because they lean does not mean calorie free.
10. The fruits and orange vegetables
That orange is the color par excellence of food skin allies know. A little 'because the carrots, thanks to beta-carotene, protect the skin from the aggression of the sun's rays. A little 'because vitamin A and C contained in oranges and clementines, but also in the pumpkin and grapefruit, favor the formation of collagen and tissue regeneration.
