The vitamins are essential for the skin and body. Many women may additionally take them through supplements or capsules. With a power adequate, really, it is not needed unless there is a problem of assimilation. But how that perfect cocktail at home is done?
There really is not to get into a complicated design, you simply need to introduce a number of foods in the daily diet for the body to have that dose of vitamins that accurate and result in increased welfare and better skin. However, if you prefer to take capsules, the amounts are key. Learn how much you eat is especially important because some vitamins can cause negative impacts and consequences if there is an excess in the body.
This list can not miss the nuts contain vitamins B1, B9 and E, which are critical to prevent and slow the aging of the skin. The average amount to be taken is 1.1 mg in the case of B1 and B9 400 micrograms.
Fruits are synonymous with vitamins. Among them are the berries of which on more than one occasion we talked about its antioxidant power. Either they are rich in C and E and it is recommended to take 75 mg and 15 mg, respectively.
Another essential foods is the avocado , which also has important antioxidant properties, although it is perhaps less known by them. As vitamins, is a source of A, B12, C, E, K, folic acid and B9. Desirable amounts are 700 mg and 90 mg vitamin K.
The yogurt is essential to talk about beauty. It is rich in vitamin B2, B12 and D. And, how much to take? B2, 1.1 mg is recommended, while vitamin D should take 15 mg.
Among the proteins , the most desirable are those that come from oily fish because it contains B2 and D, being suitable the same amounts of which we have spoken: 11 mg and 15 mg, respectively.
And finally, there are the lentils , which are a source of vitamin B1, B3, B5 and B9 being the advisable in the case of the latter take about 5 mg per day.