[10 ways to eat a balanced diet containing vitamins and minerals for beautiful skin] Part 9 **Eat protein**

Protein is a component of collagen, which keeps your skin firm. Chicken, fish, tofu, and yogurt are good sources of protein.

Protein is an important nutrient as a component of cells and tissues in the body, and has various effects. Below are the main effects of protein:

  1. **Muscle Synthesis and Repair:** Protein is the building block of muscle and is essential for muscle synthesis and repair after training. Adequate protein intake helps your muscles cope with the stress of training and promotes muscle growth and repair.

  1. **Weight Management:** High-protein meals promote satiety and help control food intake. This helps with weight management and weight loss.

  1. **Promotes metabolism:** Protein intake in meals has the effect of promoting metabolism, as energy is required to digest and absorb food.

  1. **Bone Health:** Protein also contributes to bone formation and is responsible for storing calcium and other minerals in the bones.

  1. **Supporting immune function:** Protein is important as a component of antibodies and immune cells, contributing to the maintenance and strengthening of immune function.

  1. **Hormonal Regulation:** Protein intake regulates insulin and growth hormone secretion, which can affect blood sugar management and muscle growth.

  1. **Wound Healing:** Protein is also needed to repair tissue caused by injury or surgery. Contributes to wound healing and post-surgery recovery.

  1. **Support for brain function:** Amino acids (components of protein) are also involved in brain function, contributing to cognitive function and mood stability.

Main food sources of protein include meat, fish, dairy products, eggs, legumes, nuts, and soy products. Protein supplements may also be utilized, particularly when additional protein intake is needed during training or certain diet situations. Dosages vary depending on your individual physical condition and goals, so it's important to set the right intake based on your specific needs.

Eating a balanced diet that contains these nutrients and maintaining a healthy lifestyle are part of supporting beautiful skin.



"Beauty is music that melts into your skin. The melody of your heart makes your appearance beautiful." - Rose Kennedy


I hope today is a great day for you and your skin.

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