A healthy diet, regardless of the season, is one that is properly balanced, i.e. prepared in accordance with the so-called food pyramid. The creator of such a pyramid, which is simply a graphic depicting the types and amounts of foods and physical activities necessary for the proper functioning of our bodies, in Poland is the Food and Nutrition Institute.

During autumn and winter, many people struggle with dry, reddened skin. Which, due to the weather conditions prevailing at that time, requires special care. Most people facing this type of ailment, try to take care of the condition of the skin by choosing appropriate and strongly moisturizing care. In the form of various creams, serums and masks. However, it turns out that how the skin looks is not only due to properly selected cosmetic treatments, but also depends on our daily dietary choices.

First rule - hydrate yourself

Proper hydration is often associated primarily with drinking adequate amounts of water, but this is not the only way to increase the daily pool of fluids drunk and must go hand in hand with maintaining electrolyte balance, and for this it is necessary to provide minerals. Their source can be juices, which are rich not only in minerals, but also in many antioxidants needed to defend against, for example, environmental pollution (smog) in autumn and winter. It is also worth emphasizing the role of vegetables
and fruits in the process of hydration. These are foods that are naturally made up of large amounts of water. In order to choose the right amount of water, it is worth using the current standards, according to which the daily requirement for fluids is 30 milliliters per kilogram of body weight with moderate physical activity.

Carrots, give you a glow

Vitamin A, contained in the form of provitamin A in carrots, is a real miracle worker in the fight against skin problems! It effectively influences the renewal of the epidermis, slows down the aging process, improves the firmness and tone of the complexion and eliminates fine wrinkles. In addition, it protects against the harmful effects of UVA rays and reduces hyperpigmentation.

We should consume a minimum of 400 grams of fruits and vegetables daily. 

Remember vitamin E

Vitamin E is commonly known as the vitamin of youth, which effectively neutralizes free radicals responsible for faster aging of the body. Beneficially influences collagen production, thus it has a strong moisturizing and firming effect. It counteracts keratosis of the epidermis and soothes sensitive and irritated skin. 

An ideal winter vegetable, containing plenty of ingredients that promote healthy skin, is pumpkin. It is not only low in calories, but also rich in B vitamins, vitamin A, C, E, K, PP and carotene. It contains calcium, iron, magnesium, phosphorus, potassium, sodium and zinc, among others. In addition, it deacidifies the body and strengthens immunity. Therefore, pumpkin should be in the diet at this time of year.

Bibliography:
1. https://dietolubni.pl/piramida-zywieniowa-jak-ja-czytac/