vitamins and iron are important for our health and beauty. Who wants to have a decent protein content and no dry scalp, you should write the following foods on the shopping list.


legumes contain a lot of vegetable protein and Biotin. The high protein intake goes directly into the cells and provides for the structure of the skin and maintenance of hair.


The banana is full of minerals, such as potassium and Magnesium, which are extremely healthy for the body. In addition, 100 g of banana supply, despite the high sugar content is around 1.1 g of Protein.


in Addition to lots of protein, spinach also contains Vitamin C, Vitamin A and Biotin. With these substances, hair roots and nails are strengthened.

pumpkin seeds

The kernels contain a lot of zinc, which is the connective tissue and the immune system strengthens. In addition, zinc has a major influence on wound healing and can prevent hair loss. 100 g of pumpkin seeds contain around seven milligrams of zinc, which corresponds to the recommended daily amount for women.

Also, the nutrient iron is in pumpkin seeds in it. It is mainly used for the transport of oxygen in the blood. It has a lack of iron can cause pale skin, loss of hair, brittle nails and dry skin.


fish such as salmon contain plenty of Omega-3 fatty acids, which promote healthy hair growth. In addition, the skin is supplied with moisture, and the skin remains supple.


The Breakfast flakes give the hair a special glow, because they contain plenty of nutrients. Such as Calcium, Magnesium and iron – these are the flakes make a good protein supplier.


walnuts and co. are an ideal Snack for between meals. With healthy fatty acids, Biotin, zinc and Vitamin E strengthen the nails and skin.


asparagus supplies the skin with many vitamins with the important materials. He also helps in the renewal and repair of the skin when it is dry. Dry skin can be a Symptom of a vitamin deficiency.

tomato, Mozzarella and Basil

A salad with Mozzarella, tomatoes and Basil? Tastes great and for the body to be a true enrichment! The cheese contains protein, the Basil is anti-inflammatory, and tomatoes contain tons of vitamins. In addition, the red color lycopene in tomatoes strengthens the skin’s own UV protection.


Also broccoli protects the skin against harmful substances, because it contains Vitamin C and Beta-carotene. In addition, the vegetable makes the skin smooth and tight connective tissue, as it is rich in plants.


Not only in Asia, rice is regarded as the secret weapon for great skin. The cereal contains vitamins that support blood formation, and metabolism. So are skin, hair and nails strengthened. The greatest effect is achieved with whole-grain rice as this is rich in Magnesium.