Nutrients for beauty that I take as a registered dietitian

As a registered dietitian, I choose

5 Nutrients to Take for Beauty ✨

Even though I'm doing my best with skin care and hair care,

Somehow my skin looks weak...

I am also concerned about the dryness of hair and cracking of nails.

At that time,

Before adding cosmetics, I want to review

Daily meals 🥺

Of course,

Eat this and your skin will be clean!

My hair suddenly grows!

There is no magic ingredient.

But skin, hair and nails

Using nutrients taken from daily meals

It's made.

This time, as a registered dietitian,

If you are conscious of beauty

Here are five nutrients you want to check out ✍️

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① Protein

First of all, I want to cherish

Become a material such as skin, hair, nails

Protein.

Even if you eat only vegetables for beauty,

Less protein.

The balance of the whole meal is biased.

Recommended food

Meat

Fish

Egg

Soybean products

Dairy products

Eggs and yogurt in the morning.

Meat and fish during the day.

Tofu and natto at night,

Consciousness to put one at every meal ◎

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② Vitamin C

Highly contained in vegetables and fruits

Vitamin C.

I often see it in beauty supplements,

It is basic to eat first.

Recommended food

· Paprika

・ Broccoli

・ Kiwi

・ Strawberry

・ Citrus fruits

Not just the fruits,

Recommended to eat in combination with vegetables ◎

Because it is a nutrient easily soluble in water,

I want to incorporate it into my daily meals.

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③ Iron

One of the nutrients that women want to be aware of.

When iron is scarce

Ease of fatigue and poor complexion

Sometimes I feel it.

Recommended food

・ Red meat

・ Lever

・ bonito

· Clam

· Komatsuna

Soybean products

The iron contained in plant foods

Foods that contain vitamin C

Also recommended to combine ◎

However,

Iron supplements should not be taken more than necessary.

If fatigue or shortness of breath continues,

Do not rely only on supplements by self-judgment

Please consult a medical institution.

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④ Zinc

involved in the synthesis of proteins

One of the minerals.

Extreme diets.

People who continue to eat biased meals,

It is a nutrient that you want to be conscious of not lacking.

Recommended food

Oysters.

・ Red meat

Egg

・ Cheese

・ Natto

・ Nuts

Zinc too,

It is not enough to take a large amount of supplements.

Since it may be included in multiple supplements,

Please check if there are any duplicates ◎

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⑤ Vitamin E

One of the fat-soluble vitamins,

It is found in nuts and vegetable oils.

Recommended food

・ Almonds

・ Avocado

Pumpkin

Vegetable oil

・ Eel

It is not a diet that extremely avoids fat,

The point is to incorporate an appropriate amount of high-quality fat ◎

But the nuts...

As it is easy to eat, the amount is easy to increase

It is recommended to enjoy it on a small plate.

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Tips on how to eat with beauty in mind

✔ put protein in every meal

✔ vegetables but also fruits

✔ staple food.

✔ avoid lipids altogether

✔ eat the same food.

✔ water frequently

For beauty

Rather than eating a lot of something,

Staple food

Main dish

Side dishes

It is better to align

It is easy to take various nutrients ◎

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Simple combination for a busy day

[Morning]

Yogurt + Kiwi + Boiled Egg

[Day]

Rice Ball + Salad Chicken + Vegetable Soup

[Snack]

A small amount of nuts + fruit

[Night]

Rice + Fish + Miso Soup with Tofu + Vegetables

Even if you don't make it perfect,

Just add one missing thing OK ◎

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Tend to do NG

Eat only vegetables.

Eliminate staple food completely.

・ Supplements are layered many kinds

· Eat only with protein

· Eat only the same beauty ingredients

Ask for change in a short period of time.

Beauty is

Rather than trying for just one day,

It is important to eat without difficulty.

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As a registered dietitian, I want to tell you,

Diet for beauty

It's not about eating something special,

Protein

Vegetables and fruits

Staple food

Moderate fat

Take it in a balanced manner.

Supplements and beauty drinks

Not instead of a meal,

I think as an aid when it is absolutely insufficient ◎

I'm not perfect on a busy day either,

Add eggs

Eat one fruit

put tofu in miso soup

Nuts the snack

Etc. are adjusted small 🥺

Beauty is not only outside care,

Daily meals are one of the foundations.

Save it.

I look back at the next shopping and menu making 📌

If you have a chronic illness, are taking medicine, or are pregnant or breastfeeding, please consult your doctor or pharmacist before taking supplements.

Registered Dietitian

Beauty and Food

# inner _ care

# beauty _ nutrition

# protein

Vitamin C

The iron

# zinc

Vitamin E

# 30's beauty

Improving your eating habits

I want to connect with beauty lovers.