The Mediterranean diet is associated with health, longevity and beauty.

Several studies on the beneficial effects of certain foods have shown that the Mediterranean diet in appropriate quantities can enhance your health, longevity and beauty.

  • Protein

It has long been established that a diet rich in proteins promotes the healthy growth of hair, nails and the complexion. Good sources of high biological value protein include fish, poultry, red meat, eggs and cheese.

  • Vitamins

 Vitamin A is considered essential for skin, nail and hair elasticity insofar as the lack of it may cause brittleness. Among the best vitamin A sources are animal source foods such as fish, liver and milk but it also found in some vegetables and foodstuffs with a natural deep yellow or orange color (e.g. tomato, carrot, mango, apricot).

Vitamin Ε is well-known as a factor in preventing premature skin ageing, thus enhancing face and body radiance and beauty. A deficiency in vitamin A will cause skin and hair dryness and dehydration. It is found in abundance in olive oil, nuts and salmon.

Vitamin C is crucial for the formation of collagen. Collagen is essentially the main structural material of skin and hair. Vitamin C is also well-known for its powerful antioxidant action. It is plentiful in fruit and vegetables including citrus fruits, strawberries and other berries, broccoli, tomato and peppers.

Vitamin Β12, folic acid, iron: they are all indispensable for carrying
sufficient oxygen to the body’s tissues, skin and hair. Excellent sources of folic acid are leafy green vegetables (e.g. spinach) and legumes. B12-rich foods are usually of animal origin. As for iron-rich foods, they include red meat, liver and poultry.

  • Minerals

Zinc is essential for the formation of keratin, the key structural material of hair and nails. High-zinc foods include cereals, liver, legumes and seafood.

Selenium contributes to slowing down the impact of ageing on the skin and abounds in fish, seafood, cereals and dairy products.


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