With a healthy and balanced diet, we can provide our body with all the nutrients it needs to stay healthy. But who can manage to eat the daily five to eight portions of fruit and vegetables? The market for dietary supplements is growing, but what do we really need? WOMAN serves the list of the most important beauty vitamins and vitamins plus their functions. And shows in which foods they are contained. A-Retinol Beauty effect: Builds up collagen fibers, promotes cell growth, keeps the skin firm and supple, antioxidant. Contained in: egg yolks, milk, carrots, tomatoes, beef liver, fish. B1 – Thiamin Beauty effect: Carbohydrate metabolism Contained in: wholemeal bread, sesame, lean pork B2 – riboflavin Beauty effect: skin tightening and regenerating Contained in: yogurt, camembert, green beans, mango niacin / nicotinic acid (formerly vitamin B3) beauty effect : Collagen and pigmentation, moisture balance, skin regeneration Contained in: poultry, game, mushrooms, peanuts, fish B5 – pantothenic acid Beauty effect: promotes wound healing Contained in: celery, avocado, cauliflower, legumes, wholegrain B6 – Pyridoxine Beauty effect: Requires the body to form skin tissue; in case of deficiency it comes to skin inflammation. Contained in: Dairy products, liver, avocado, fish, yeast, corn salad, wholegrain B7 – biotin (also vitamin H) Beauty effect: Protects against skin inflammation, skin regeneration, keratin formation for nails & hair. Contained in: cauliflower, grapefruit, milk, soy, nuts, spinach, yeast B9 / B11 – folic acid Beauty effect: cell division, firm skin Contained in: Liver, wheat germ, pumpkin, lettuce, beetroot, asparagus B12 – Cobalamin Beauty effect : Cell growth, blood formation Contained in: Meat, Fish, Eggs, Dairy C – Ascorbic Acid Beauty effect: Antioxidant, promotes collagen, tightens the connective tissue Contained in: acerola cherries, broccoli, citrus, paprika, leeks D – Calciferol Beauty effect: Firms bones and teeth, promotes happiness hormones Contained in: salmon, dairy products, egg yolk, vegetable oils, nuts E – tocopherol Beauty effect: antioxidant, moisturizes the skin and keeps it elastic, light sunscreen, regenerating Contained in: wheat germ oil, olive oil, sunflower oil K (K for Coagulation = blood coagulation) Beauty effect: bone formation, cell growth regulation Contained in: green vegetables, potatoes, eggs, whole grains Coenzyme Q10 – Ubiquinone Beauty effect: Antioxidant, detoxifying, cell-protecting Contained in: Liver, Oily fish, Nuts (in very small quantities) Iron Beauty effect: Oxygenation Contained in: Pork liver, Oysters, Soya, Millet, Lentils Zinc Beauty effect : Indispensable for skin / hair / nails, keratin builds up in: Whole wheat bread , yellow peas, lentils Unsaturated fatty acids Beauty effect: Structure of the cell membrane, important for sensitive skin, hair growth Contained in: vegetable oils, fish Caution: cigarette consumption increases the need for antioxidant vitamins such as vitamins A and C. Regular consumption of alcohol reduces the absorption of B and D vitamins. During pregnancy and lactation, the need for vitamins is generally increased. Source: Medical Press