Vitamins are biological «spark», launching a process in the body.
Vitamin A plays an important role in the formation of new cells in the skin. If your body lacks Vitamin A, the skin becomes dry and starts to peel and itch. In nature, Vitamin A occurs in the form of B-carotene. It is an important element of light-portability. Research scientists have shown that the provitamin helps the skin to carry ultraviolet rays.
Vitamin C is involved in the creation of new fibers in the connective tissue, and also has the ability to neutralize free radicals that accelerate the aging of the skin. The consumption of Vitamin C should be markedly different depending on  individual lifestyles. Smokers, for instance, loose 40% more Vitamin C, than non-smokers, so they need to take extra vitamins.  
Vitamin E also has the ability to dispose of free radicals and has an enormous impact on the maintenance of youthful skin, even with external application. Particularly rich in vitamin E are wheat, vegetable oil, egg yolk and soy products.
Vitamin F is the «skin vitamin». It interacts with the fatty acids are found in rapeseed, sunflower or other vegetable oils. Vitamin F helps them to penetrate into cells better.
Minerals and microelements These substances in the body perform certain functions. We know that certain mineral elements such as sodium and potassium are responsible for the fluid pressure in tissues, and also for firming skin. And they participate in the education of enzymes and transport of many compounds through the cell wall. If there is a lack of iron in the body, the skin becomes dry, nails – brittle.
Zinc is an essential component for protein metabolism.
Magnesium supports the permeability and at the same time consistency of the cell wall. Phosphorus is essential for the body’s energy, and selenium, a little-known trace element (especially in combination with vitamin E), picks up free radicals.
Conditions required for better nutrition, maintenance of health and beautiful skin.
Eat hot food at home, at least once a day. Of course, ready meals are practical, but they do not contain sufficient quantities of vitamins, but in excess they have dyes and spices that are not good for you or your body. Do not constantly use the same side dishes. Exchange potatoes, noodles, rice and other cereals. Vegetables and variety of meats must also be diverse. This will ensure adequate flow of minerals. Eat fresh fruits and vegetables every day. Food intake should not be distracted with newspapers, TV or conversation. Remember that alcohol takes away from the body’s essential vitamins. Besides it makes confusion in mineral metabolism and water balance that affects the skin.