The cosmetics are composed of a wide range of active and within these vitamins play a very important place.

The intake of vitamins through food is absolutely essential for many vital body reactions, explains Monica Llamas, scientific director of the Laboratories Skinceuticals. “However,” continues – when ingested have a general distribution for all organs, and functions that develop in them need not necessarily be the same as those which are topically.

In fact, vitamins reach the skin in last place, so it is not known whether it has received significant amounts of the same. Thus, when applied topically dissemination is not general but specific, and remain, forming a reservoir in the skin and acting on that level.

The vitamins most commonly used in cosmetics are the A, B5, C and E. However, due to its instability, are generally not applied as such in cosmetic formulations, but have been using these precursors.

“The precursors are molecules that after a series of reactions triggered in the body itself becomes the vitamin itself, qualifies Manuel Lopez, pharmacist and director of communications for Pierre Fabre. “The use of these precursors does not detract in any way the effectiveness of vitamins on the skin. Instead, they get the same activity but with better tolerability, as, for example, vitamin A, applied as such in the dermis, annoy and hinder their penetration, “concluded the expert.

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Numerous investigations in recent years that confirm the importance of a balanced diet rich in certain nutrients that contribute directly to the brain to function optimally.

Slow carbohydrate absorption
It is essential to avoid the lows of blood glucose and thus achieve maximize mental performance, use of slow carbohydrate absorption and whole grains, legumes, fresh fruits and vegetables.
At the same time is very convenient to combine proteins with carbohydrates, eg pasta, rice or bread with fish, tofu …

Protein quality
Proteins are essential because almost all neurotransmitters are made by them.
Legumes, nuts and seeds, tofu, soy and whole grains are particularly rich in vegetable protein.
Lean meat, eggs and fish are sources of animal protein more desirable.

Fatty acids
The omega-3 fatty acids are a key component in the development and functioning brain, so it is highly recommended regularly consume oily fish like salmon, fresh tuna, sardines, mackerel …
Also indicated are very nuts (especially walnuts) and seeds because they contain fat and very healthy.
Flax seeds, pumpkin, sunflower and sesame can be added to food in many ways, in breakfast cereals, in the preparation of cookies and cakes or sprinkled on salads and soups.
Seed oils such as cold-pressed hemp, are an excellent choice in the dressing of vegetables.

Fresh fruit and vegetables
The daily consumption of fruits and vegetables is essential due to its contribution of vitamins and minerals to support brain function and nervous system.

Soy lecithin
Among its many benefits, soy lecithin improves memory because it is the best source of phospholipids, their consumption is very useful in times of stress, overwork and intellectual effort.
You can add a tablespoon of lecithin granules to cereals, yogurts, soups, smoothies, salads …

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If vitamin D is considered the sunshine vitamin, vitamin C is the vitamin of the skin. In the words of Dr. Lorraine Meisner, Professor of Preventive Medicine at the University of Wisconsin undoubtedly, the vitamin C is the most important vitamins for maintaining youthful skin. Ideally, a consumption of 300 to 500 mg. daily to keep skin in good condition and prevent wrinkles.

Vitamin C allows the body to build and maintain collagen and elastin. When collagen production is reduced, the skin gives way. As elastic fibers are being stretched, the skin loses its elasticity and wrinkles appear. Our needs for vitamin C increase somewhat with age and with the continued use of caffeine, alcohol and snuff, these substances that diminish steadily vitamin C levels in our body.

Medical studies have shown that vitamin E may also be beneficial when applied externally as it can reduce the amount of free radicals that result from exposure to sun and prevent wrinkles. Free radicals are highly unstable molecules that require oxidants steal electrons from cells of our body in order to stabilize. This process has devastating effects on our cells. Vitamin C, as antioxidant, neutralizing free radicals by offering their own electrons and thus protecting our cells from any harm.

Two other antioxidants with a recognized impact on the health of the skin are the beta-carotene and vitamin E which helps in cell renewal and promote production of collagen, the structural support of the skin.

Prevention and cure wrinkles

The sun is the main enemy of the skin and we must avoid, if possible, on exposure to its rays without sunscreen to prevent early wrinkles.

A varied diet rich in vegetables and fruits, is the first step to ensuring that our skin will have enough nutrients to produce collagen and elastin to prevent wrinkles need. Do not forget that vitamin C requirements are triggered in the case of smokers (active or passive) because the vitamin is destroyed by snuff.

Tips to prevent wrinkles

Eat vegetables, fruits and whole grains in abundance.

Avoid sun exposure without protection.

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Here are some benefits of eating vegetables and plants:

1 – Help reduce blood pressure
2 – contribute to reducing heart disease
3 – Reduce the risk of stroke
4 – Reduce the risk of some types of cancers, including colon cancer, breast and others.
5 – By eating lots of vegetables is believed to lower the risk of eye problems
6 – You have better digestion
7 – They help to balance the levels of blood sugar and thereby lower levels of appetite
8 – Use of variety of vegetables ensures consumption of nearly all the vitamins you need
9 – They are rich in mineral
10 – are low in calories
11 – They are low in fat

12 – They are high in fiber contribute to a better evacuation
13 – Help to healthy skin by providing nutrients and help eliminate toxins. Read vegetables and skin
14 – contribute to mental health
15 – Helps to eliminate excess water in the body
16 – Increase vitality due to its high nutrient content
17 – Most are low in sugar
18 – They provide water to the body

What are the plants
As you know are plant foods that can be leaves, fruits, roots or stems. It comes in several colors and is preferred to consume all.

Like eating
It is advisable to include in food greens such as spinach, watercress, the urugula, mustard greens and others.

There are countless recipes for eating vegetables and vegetables. If you dislike the taste can start to consume them in cream or pureed soups or drink the juice in sauces etc. but the intention is to get used to the taste and eating at least two meals a day.

Problems with vegetables
When not accustomed to eating vegetables some of which may cause gas but as you body adjusts to this problem disappears.

Fruits or vegetables
Both, but vegetables can be eaten in any quantity. Not recommended more than two fruits per day because it contains much sugar.

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For the women, while pregnant is not the time for dieting. Because the baby takes a lot of calories. Even if have to go on a diet, as much as possible is balanced with the consumption of fruits, vegetables and foods from bread to consume many foods including fiber containing high calcium. Do not forget to drink lots of water because the flow of blood in pregnant women will drastically increase. Rest a lot of highly recommended during pregnancy. Because at this time a woman’s body works very hard and need a break like sleeping with enough. And before you sleep you should take best prenatal vitamins.

Which should also be remembered as a woman’s pregnancy occurs rapidly fatigue? When sleep is suggested to provide a very good position for the stomach. Dr Shanahan reminded during last pregnancy a woman should stay away from unprofitable activities like consumption of alcoholic beverages which will give effect to the baby. And your better best prenatal vitamins.

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Why is vitamin B12 important?

Vitamin B12 is important for brain cells and healthy blood. Without enough vitamin B12, you could increase the likelihood of developing anemia (blood weak and fragile). Eventually you could have problems with your memory and you could have a greater tendency to confuse.

How much vitamin B12 need every day?

Scientists have found that the amount of vitamin B12 that you need, or recommended daily allowance (RDA) is between 0.3 and 2.6 micrograms per day. The amount of vitamin B12 that you need every day is different and depends on your age. Adolescents need 2 micrograms of vitamin B12 each day.

What are some good sources of vitamin B12?

Vitamin B12 is found naturally only in animal products.

* Meat, poultry and fish
* Eggs
* Dairy products such as cheese, milk and yogurt

Vegetarians vegan (meaning they determine that they will not eat any animal product that is) should take vitamin supplements or eating fortified foods (such as meat substitutes, breakfast cereals and soy milk) to which have added vitamin B12. Checked against the labels, since not all breakfast cereals, soy milks, and meat substitutes, contain vitamin B12. For more vitamin B12, you can add yeast to soups and stews.

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Keeping skin in good condition not only depends on heredity, or not to suffer skin disorders such as dermatitis, psoriasis or similar. Much of their appearance is directly linked to the care that we provided. Among highlights what to avoid sun exposure without protection, air conditioning, snuff, environmental pollution or inappropriate lifestyle (poor diet, sedentary lifestyle, emotional stress …). By contrast, a diet and balanced lifestyle will be great allies to look healthy. Besides water, vitamins (like A, B, C and E) should not be missing in our diets and the same is true of minerals such as selenium, zinc or iron.

Skin disorders
The skin renews itself constantly moved our skin every 28 days. It is estimated that a person produces about a hundred kilos of epidermal cells throughout their lives. This constant renewal requires a continuous supply of nutrients, as critical for the skin and its deficit in the diet causes changes in growth and appearance. Therefore, a power supply that ensures the right of all helps to keep them in perfect health, to prevent or reduce wrinkles and largely maintain the freshness of the skin.

Water is essential
Hydration is so necessary for the skin, is achieved through the water from the food we eat and drink water. In most vegetables and fruits more than 90 grams per 100 grams of the product is water, so it is interesting to include these foods in the diet as well eat almost without realizing, much of the water we need. Do not forget that we must take daily about 1.3 liters of water and other fluids to balance the losses and maintain adequate level of hydration. Thus, the skin remains perfectly hydrated and more easily eliminate the toxins that harm.

What foods and nutrients your skin needs?

Fatty foods
They provide essential nutrients to maintain a well structured and smooth skin.

Where are you?

* Monounsaturated fatty acids: in the olive oil and avocados.
* Polyunsaturated fatty acids: in seed oils, nuts and oily fish (mostly blue).
* Vitamin E: vegetable oils and nuts, wheat germ, in the primrose oil or evening primrose, the germ of cereals and grains, and in some green leafy vegetables. Vitamin E, antioxidant, neutralizes the harmful action of free radicals increases in summer due to sun damage and are a cause of so-called “age spots”.

Fruits and vegetables
What and where are they contributing?

Pro-vitamin A or beta-carotene is transformed into vitamin A in our body as it needs it and has also antioxidant. It is abundant in green leafy vegetables and reddish, orange or yellow (carrots, squash …) and certain fruits (apricots, cherries, melons, peaches, nectarines …).
* Vitamin A: Present only in animal foods like liver, milk fat (cream and butter), egg yolks and whole milk. Has a key role in the renewal of the skin and mucous membranes.
* Lycopene: is an antioxidant pigment that gives tomatoes their characteristic color and also is present in the pulp of the apple, apricot, watermelon, papaya and pink grapefruit.
* Vitamin C: a potent antioxidant and related to the production of collagen, the protein that keeps skin smooth and unwrinkled. The best way to incorporate this vitamin is through fresh fruits and vegetables in salads, for example. It abounds in peppers, kiwi, citrus, melons, strawberries, berries, tropical fruits, cabbage, tomato …

Plant and animal foods
They contain vitamins, minerals and proteins, among other nutrients needed to maintain healthy skin.

B group vitamins
Speakers in the good condition of the skin and cell renewal processes. They appear in most plant foods: vegetables, fresh fruit, nuts, grains, legumes, yeast, and those of animal origin: meat and offal, fish and seafood, eggs and dairy.

Where can we find?

* Folic acid or vitamin B9: is related to cell turnover and is mostly in green leafy vegetables, green beans, a variety of fruits, fortified breakfast cereals, liver and brewer’s yeast.
* Vitamin B2 or riboflavin: acts against seborrhea. It is found in milk and dairy products (yogurt, cheese …), eggs, meats, fish, liver, legumes and nuts (almonds, walnuts …).
* Vitamin B3 or niacin: participates in the synthesis of keratin. It is found in meat, fish, offal and whole grains and dried fruit (peaches, apricots, figs, dates, etc.).
* Vitamin B5 or pantothenic acid: plays a role in skin health. It is widely distributed in nature and is rarely a shortage arises.
* Vitamin B6 or pyridoxine: is related to the proper metabolism of zinc, a mineral that is part of the epidermis. Is in: blue fish, meat, eggs, nuts, whole grains, bananas, spinach, brewer’s yeast and wheat germ.

Minerals
What are the most significant?

* Selenium antioxidant mineral, associated with a lower risk of certain tumors, including skin or melanoma. It is found in meat, fish, seafood, cereals, eggs, fruits and vegetables.
* Zinc is part of our epidermis and is present in the following foods: meat, offal, fish, eggs, whole grains and legumes.
* Iron: the deficit is often the cause of the skin is pale by reduced hemoglobin (oxygen transport and carbon dioxide in blood) circulation. You are here: viscera, meat, fish and eggs, yeast, nuts and dried breakfast cereals, pulses and green vegetables. In the egg and in foods of plant origin is not in its chemical form heme, whose use by the body is lower, while foods rich in vitamin C increase the degree of absorption.
* Sulfur: an essential mineral in the synthesis of keratin and also exerts an anti-seborrheic action. Abundant in eggs, milk and dairy products, whole grains, brewer’s yeast.

Protein
They are basic constituents of the skin

Where can we find?

An adequate intake of meat, fish, egg products and milk and legumes, grains and nuts, according to the criteria of balanced diet is essential for renewal and good appearance of our skin.

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A problem that could cause seizures, pulmonary or cerebral edema, disorientation and muscle weakness that can lead to cardio-respiratory arrest and, therefore, to death, according to warnings from doctors today, coaches and athletes who, until recently, recommended eating the maximum amount of water to prevent dehydration at all costs.

With the arrival of the holiday, increasing the practice of outdoor sports, so the doctor Fernando Jiménez, professor of the Faculty of Sports Science, University of Castilla la Mancha, chief medical officer CB Fuenlabrada, offers 10 basic tips for outdoor sports in summer and carry out an intelligent hydration.

First, light clothing is recommended to use during exercise in summer, breathable and to promote the loss of body heat. It also recommends the use of light-colored clothing, a little loose and made of natural fibers like cotton.

Second, eat snacks bid before making sport. “A model of food prior to participation in sports should include cereals, fruit and milk, taking them at least 90 to 120 minutes before starting the activity. It also recommends the consumption of fresh fruits and vegetables, “said the expert.

The third tip is to start drinking before exercise, since in summer insensibly lost a greater amount of body water and stretching before and after exercise, as with this final gesture avoiding soreness.

It also recommends consuming a sports drink with a high salt intake during exercise, adjust the exercise intensity according to the situation and learn to recognize just the symptoms of dehydration appear, among which is the thirst, headaches, irritability, weakness , dizziness or muscle cramps.

Discourages physical activity stop abruptly, since the end of the exercise walking or jogging for 5 to 10 minutes at very low intensity is “essential” to prevent muscle soreness, and asked to drink after exercise and sun protection with hats and glasses, in addition to sunscreen to the skin.

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In the tortillas, either potato or French, in bakery products, confectionery, desserts, cookies, pasta, ready meals and ice cream, the egg is present.

In fact, according to the Institute of Egg Studies, over 50 percent of food businesses use egg products to food processing.

They say the egg is one of the most complete foods for humans. It is rich in proteins, which are mainly found in the clear. “These are good for muscle development, consumer recommended for elderly people who begin to lose muscle mass and for athletes,” said Amparo Lobato, communications director of the Institute for the Egg. Further, egg protein is of excellent quality, “the World Health Organization (WHO) used as benchmarks to measure the protein quality of other foods because it alone has nine essential amino acids,” says Lobato.

One egg provides significant amounts of a wide range of vitamins (A, B2, B12, D, E, etc..) And minerals (phosphorus, selenium, iron, iodine and zinc) that help to cover much of the daily nutrient intakes recommended and which are mainly in the yolk. The antioxidant action of certain vitamins and trace elements of the egg helps protect our body from degenerative diseases like cancer, diabetes and cardiovascular disease.

The energy content of an egg is 75 kilocalories and has 7.5 grams of total fat (2 grams of saturated fatty acids and 3 grams of unsaturated fatty acids).

It is also rich in oleic acid has antioxidant lutein and zeaxanthin, and stresses in biotin, another essential nutrient linked to skin protection and maintenance of body functions. The egg also provides nutrient called choline which encourages the development of the nervous system and brain in the early stages of life, helps prevent cardiovascular disease and improve brain activity in adults.

Cholesterol yes or no?
In the seventies the egg came to be reviled by high cholesterol. However, according to Lobato, a decade later studies have shown that not all dietary cholesterol, which eat is absorbed into the blood. “Research has shown that egg cholesterol is one of the less absorbed by the body,” he says.

Moreover, the egg is one of the most allergenic foods because of its protein so pure and although it may cause allergy in the early stages of life, with two or three years usually disappears.

Tips and curiosities
The Spanish Society of Community Nutrition recommends that adults consume between four and seven eggs a week. In children, the intake is reduced to three or four.

Egg Nutrients are digested better if cooked to raw.

It does brown than white, the color is determined by the breed of the hen, but does not affect its quality.

Only Grade A eggs are intended for human consumption. After their weight are classified into four types: XL (73 g or more), L (63 to 73 g), M (53 to 63 g) or S (less than 53 g).

The Class B eggs or “second quality” are not fit for human consumption and can be used by the egg industry, which once processed or not is for the food industry.

Avoid Salmonella
According to the Institute for Hygiene Silestone in Kitchen, the egg is an essential element in our diet, but largely cause food poisoning such as salmonellosis. Therefore, this entity, on the occasion of the celebration of World Egg Day, on 12 October, wanted to make a series of tips to avoid food poisoning at home:

* Examine the external appearance of the product.

* Do not break the cold chain.

* Do not mix raw food with cooked food.

* Clean any utensils and surfaces every time a food is handled differently.

* Cook foods by prolonged treatment at high temperatures.

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