You could almost say that nowadays you need a whole alphabet of vitamins and minerals to look healthy. If you're aiming for healthy nails, shiny hair, and clear skin, then you need to pay close attention to the foods you choose. We'd be happy to help you by listing some important vitamins. What do they do for you and where can you find them?
Vitamin B
We are particularly fond of vitamins B3 and B6. B3 ensures a good night's sleep and combats impurities. B6 helps keep your skin supple and soft and prevents flaking. Where can you find it? Both vitamins are found in salmon; a tasty grilled piece of salmon or another fatty fish two/three times a week works wonders!
Vitamin D
Strong bones and teeth? Vitamin D contributes to this. Sunlight also contains vitamin D, and that makes us happy! If you prefer to avoid the sun but still want to get vitamin D, you can opt for a fish like mackerel.
Vitamin C
One of the most important vitamins for, among other things, your immune system. Vitamin C also acts as a powerful antioxidant. It ensures healthy gums, strong hair follicles (result: beautiful, shiny hair), and also helps prevent pimples. Where can you find it? Orange juice, bell peppers. (especially the yellow one is a top pick, followed by the red)
Good Fats
Did you know that your body needs good fats for, for example, a radiant appearance? They regulate sebum production and keep your skin supple and glowing. They also protect blood vessels, reducing the risk of broken capillaries in your face. In addition, good fats facilitate the transport and absorption of vitamins A, D, and E. Where can you find them? Nuts, avocados, and olive oil.
Vitamin A
Very important for firm and hydrated skin. This vitamin is often added to creams to fight wrinkles. But you can get it without cream too! Where can you find it? Don't be alarmed, but a red pepper works wonders! If you dare; half a pepper incorporated into dishes daily.
Vitamin E
Yes, this is a great one. Vitamin E is found in dark chocolate. So from now on, you can snack guilt-free. Anti-aging vitamin E is in cocoa. The purer the chocolate, the more antioxidants. In addition, this vitamin helps to make the skin more even and radiant. Cocoa also contains sulfur, an important building block for beautiful hair and strong nails. Where can you find it? You already know, chocolate. And especially the dark variety (at least 85%); a piece a day does a lot for your skin.
Bart Biermans is a cosmetic doctor and founder of The Body Clinic. After studying medicine at Utrecht University, he started one clinic in Amsterdam, which under his leadership has grown into a leading organization with multiple locations in the Netherlands and Germany. With over 20 years of experience in injectables, Bart has developed a clear vision on natural aesthetics, balance, and harmony. Although Bart now only sporadically treats patients, he plays an important role in coaching the doctors within The Body Clinic. He transfers his years of experience by guiding doctors in the same refined working method he developed himself: subtle improvements that suit a person's face, without it being visible that a treatment has taken place. Bart encourages his team to work with small, thoughtful adjustments and to prefer a refined follow-up rather than doing too much at once. In this way, he safeguards natural aesthetics and the preservation of facial expressions as core values within the entire organization. In addition, as director, Bart is closely involved in medical quality, strategic choices, and the further growth of The Body Clinic. His vision on meticulousness, natural results, and realistic aesthetics continues to form the basis of how the clinic operates and grows to this day.
