Skin creams, moisturizers, facial treatments, and any number of topical applicants can improve the beauty of the skin, but let's talk about making yourself beautiful from the inside out.  Eating vegetables, fruit, and fish can improve a body from the hair down to the toe nails.

Vitamin C helps the body produce collagen.  Collagen is the protein in connective tissue.  It makes up a quarter of all the protein in our bodies.  This is the protein that helps our skin stay tight and attractive.  It is the breakdown of collagen that causes wrinkles.  By helping the body produce collagen, we are helping our skin fight wrinkles.  Collagen is also used in cosmetic surgery, but the collagen used in surgery is taken from cows or pigs.  

Vitamin E helps fight against free radicals.  Free radicals have been associated with a number of illnesses, including Parkinson's, Alzheimer's, schizophrenia, and even some drug-induced deafness.  There has also been suggestions that free radicals themselves affect the aging process.  There is a theory, called the free radical theory of aging that contends that aging occurs because of the build up of free radicals.  Free radicals are necessary for life, so you can't get rid of them completely, but the damage can be minimized with antioxidants which are vitamin A, vitamin C, and vitamin E.  

Thiamine, which is B1,  helps with normal cellular function in skin.  It is also important in metabolizing carbohydrates and fat, and turning it into energy.  Thiamine is water soluble and cannot be stored in the body.  This is one of the vitamins that need to be replenished regularly.  

Riboflavin, which is B2, plays a key role in skin, hair, and nails.  Acne is a symptom of deficiency, along with  red, cracked lips, and dry, scaly skin.  Riboflavin can be found in bananas, okra, and cottage cheese, among others.

Zinc aids in the cell growth of normal epidermal cells, which is the outer layer of skin.  Deficiency in zinc can result in hair loss and skin lesions.  Lack of zinc can also result in acne.  In addition to aiding in the normal cell growth of the epidermis, it also helps prevent scarring and it helps in regulating oil glands.  

Selenium is essential in the production of glutathione.  Glutathione helps prevent damage to cells and is a natural enemy to free radicals.  Selenium can be toxic in large doses, but it is necessary for healthy function of cells in trace amounts.  You should take in no more then 400 micrograms daily.  Exceeding this amount can lead to toxicity.

Niacinamide, which is B3, helps with skin circulation which improves the health of the skin.  This is also one of the vitamins which, when deficient results in acne.  Niaminacide also aids in carbohydrate, fat and protein metabolism.  Mild deficiency of Niacinamide can slow the metabolism and lower a person's tolerance to cold.

Pantothenic acid, which is B5, is used to reduce stress and fight acne.  It is also reported that lack of pantothenic acid may result in hair loss, and because of this, many shampoo and cosmetic companies have added pantothenic acid to their products.

There are so many vitamins and nutrients, all have some crucial role in helping the body to function at its best.  These have been shown to help with beautiful skin, nail, and hair.