Healthy foods can protect, repair the skin and delay the signs of aging. The top ten vitamins that can offer benefits to your beauty are as follows:

Vitamin A

1. Keeps the skin soft and elastic.
2. Repair the cells of the skin and tissues.
3. It can help control acne.

Food Source

Yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, melon, yoghurt milk, cheese

Vitamin C

1. Helps reduce the complications of sunburn, exposure to smoke and contamination.
2. Helps to produce collagen, giving the skin strength and elasticity.

Food Source

Broccoli, stuffed peppers, citrus, kiwi, strawberries, sprouts, pineapples, tomatoes, green leafy

Vitamin E

1. It helps to reduce the complications from sun exposure
2. exposure to tobacco
3. and the infection

Food Source

Almonds, avocados, peanuts, nuts, spores, olives, asparagus, wheat, soybean oil and sunflower oil, green leafy vegetables

Biotin (vitamin B7, vitamin H) 

1. Helps to produce nails
2. skin and scalp cells

Food Source

Cooked eggs, rice bran, nuts, wheat, meat, oatmeal

Niacin

1. Smooths the skin, and peeling skin

Food Source

meat, pork, poultry, fish, vegetables

Selenium

1. It can help in preventing skin cancer
2. Reduces the effects of solar radiation and exposure to smoke and contamination
3. Produces healthy skin cells

Food Source

Wholemeal products, seafood, meat, eggs

Copper

1. Forms elastic fibers that support the structure of the skin

Food Source

meat, nuts, seafood, dried beans and peas

Zinc

1. It can help control greasiness and reduce the signs of acne
2. Great efficiency in acne

Food Source

Wheat, meat poultry, vegetables, fish and seafood, whole grain products, eggs

Basic Fatty Acids

1. Helps create a healthy barrier to skin grease
2. Moisturizes the skin

Food Source

Cold Sea Fish, Salmon Sardines, Mackerel, Linseed, Sunflower Oil, Olive Oil, Hazelnuts

Antioxidants

1. Anti-inflammatory properties that protect the membranes of the skin cells

Food Source

Green tea, berries, strawberries