Beauty demands sacrifice – a phrase everyone knows all too well, but there's really no need to follow it. True beauty demands not sacrifice but a little mindfulness. If we eat just anything, even the most expensive cosmetics or beauty treatments will be worthless. So, to keep caring for your appearance from turning into tiresome work, it's enough to balance your diet.

Foods for smooth, radiant skin. Make-up artists assure us that clean and radiant skin is the foundation of perfect make-up. To look flawless, it's important to devote enough time to skincare. Otherwise, certain flaws will have to be heavily concealed, which really won't add to a natural look. To prevent skin problems, adjust your diet. Let fresh vegetables, fruit and fermented dairy products replace fatty and salty foods. To stop premature ageing, maintain proper skin moisture and avoid unwelcome spots, fish and seafood should definitely be at the top of the list of “beauty foods”. Incidentally, fish is good not only for the skin but also for the hair and nails.

For strong hair and nails. Our body gives away when it lacks certain nutrients. For example, if your hair is weak and falling out, you're likely short of protein, iron and amino acids. To strengthen your hair, note whether you eat enough citrus fruit, dairy products, nuts, wheat and rye bread. You can take another route too – a course of vitamins A, B, D and E. A vitamin deficiency is also reflected in our hands, or more precisely, in the nails. Iron, plentiful in meat, is very important for the nails. Also eat foods containing antioxidants. Antioxidants are plentiful in green vegetables, fruit and berries. If your nails are weak, you may be short of biotin. Eggs and salmon are a source of biotin and protein.

An excess of vitamins – dangerous. Don't overdo it with an abundance of vitamins – an excess of certain vitamins can harm your body. It would be best to see a doctor and check which vitamins specifically you're lacking. That way you'll know exactly what to include in your diet (or which vitamins to take) and what to give up. Beauty is the result of conscious actions. A balanced diet is perhaps the most important condition for a well-groomed appearance. Healthy food enriched with vitamins will benefit both physical wellbeing and beauty. Make sure your body doesn't lack the nutrients it needs, and radiate energy, beauty and confidence!