What can be more beautiful than naturally glowing skin, shiny hair and strong nails?
We all heard that beauty comes from within, but it mostly comes from foods that nourish your body :)
Lack of some vitamins and nutrients is bad news for your appearance. To target healthy, natural beauty, the most important nutrients, vitamins and minerals are:
- Healthy fats like Omega-3
- Vitamin C
- Vitamin E
- Vitamin D
- Beta-carotene and vitamin A
Avocados contain healthy fats. These fats benefit many functions in your body, including the health of your skin. Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.
Another source of healthy fats are fatty fish like salmon, mackerel, and erring sources of omega-3 fatty acids which are necessary to keep skin thick, supple, moisturized and even reduce some inflammation. They’re also a great source of high-quality protein, vitamin D, zinc which are needed for maintaining the strength and integrity of your skin.
These tree nuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.
The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.
Sweet potatoes, carrots, yellow and red bell peppers
These deliciously colorful vegetables are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage. Moreover, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
Your body also converts beta carotene into vitamin A which helps against dry, dull hair. It also encourages scalp glands to produce an oily substance called “sebum” that keeps hair from drying out.
This green veggie is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C. It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
This green leafy vegetable many hair-healthy nutrients such as iron and vitamin E. Besides low iron stores contribute to hair loss, that means if you are looking to keep your hair strong and luscious, especially as you age, incorporating more spinach into your diet is a great way to go.
Guava is filled with vitamin C which protects your hair from breaking.
Cinnamon helps with blood circulation, which brings nutrients and oxygen to your hair follicles.
Eggs are rich in biotin that helps hair grow and fight hair loss. This B Vitamin Biotin also helps strengthen brittle fingernails.
Protein is the building block of your locks, and Greek yogurt has so much of it! It’s also full of Vitamin B5 which helps with blood circulation to your scalp, promoting hair growth and fighting hair thinning and loss.
Almonds is another great source of biotin. Furthermore, almonds also contain a healthy dose of vitamin E, which we have already established plays an important role in keeping your hair and scalp in great shape.
Kiwi and citrus fruits
These juicy fruits are sources of vitamin C, which is essential for producing the collagen and absorbing calcium that keeps our nails resilient to breaks, these fruits are the perfect way to strengthen them.
Silica is a trace mineral that helps the body utilize calcium properly. Furthermore, it is also the predominant mineral in the composition of nails, which helps explain why it is so beneficial for them. Whole grains, such as wheat, barley, oats, and millet, are all excellent sources of silica.
Beans, lentils and peas contain lysine, which is an essential amino acid that help in iron and zinc absorption, this is the reason why it is not surprising that lysine has been shown to encourage the growth and development of healthy hair.
Oxidative stress has been linked to hair loss and unhealthy scalps. To keep your scalp and hair happy it is important to load up with some good antioxidants, which counteract oxidative stress. The blueberries are berries which are especially beneficial for hair because of their abundance in vitamin B and antioxidant proanthocyanidin.
Author: Lenda Lindermane, Nutritionist.