Food plays a key role in maintaining and improving the appearance of skin, hair and nails. A nutritious diet packed with the appropriate micronutrients can have remarkable results.
Keep an eye out for foods that compromise your gut, such as sugar, gluten, alcohol and refined carbohydrates, as these may contribute to leaky gut syndrome and allow toxins and undigested food into your system.
1. Fruits and Vegetables
Food can have an immense influence on our skin, hair and nails. A balanced diet full of antioxidants and healthy fats will keep you looking your best and feeling wonderful.
Fruits and vegetables contain vitamin C, an anti-blemish agent which can help improve skin clarity. Leafy greens, citrus fruits and berries are excellent sources of this beauty-enhancing vitamin.
Consume these beautifying foods regularly to maintain smooth, youthful skin and keep it supple and elastic.
2. Whole Grains
Studies show that whole grains help keep our bodies healthy. Furthermore, they’re an excellent source of fiber which may improve digestive health and help promote better overall wellness.
“You are what you eat” rings true when it comes to skin, hair, and nails. All three body parts contain proteins; without enough from whole foods (or supplement) consumed (or taken as medication), our bodies cannot produce these necessary elements for growth and renewal.
Antioxidants are essential to keeping skin looking its best by neutralizing free radicals that cause damage. Fruits rich in antioxidants include artichokes, apricots, blueberries and prunes – they have high “antioxidant capacity,” meaning they neutralize many free radicals at once (Journal of Agricultural and Food Chemistry 2010; 56(17): 4376-4794).
3. Nuts and Seeds
Nuts and seeds such as almonds, walnuts, flaxseeds and chia seeds contain an abundance of vital nutrients such as protein, healthy fats, vitamins and minerals that promote skin health, such as Vitamin E, Niacin Zinfotamide Magnesium Copper Potassium.
Seeds like sunflower, safflower and peanut seeds provide essential nutrition, such as soluble fiber and polyunsaturated fats like omega-3 fatty acids. Furthermore, like nuts they offer an array of antioxidants.
Dietary guidelines and recommendations often combine nuts and seeds together, even though they each possess distinct nutrient profiles. This could introduce confounding variables when assessing how nut consumption relates to health outcomes; future research should look more closely at seeds separately in order to achieve more accurate comparisons of their respective health benefits.
4. Lean Protein
Protein is an indispensable macronutrient essential to keeping the body working optimally and healthy, as well as contributing to glowing skin. Lean proteins contain less saturated fat and cholesterol than their non-lean counterparts.
Skinless chicken, turkey and beef breasts provide a high source of lean protein at an economical calorie count. Enjoy them grilled, baked or as sushi!
Eggs are an excellent low-cal protein source and considered complete proteins as they provide all essential amino acids. Other lean plant-based sources, like quinoa, tofu and tempeh are great plant-based options to consider for those on vegan diets; additionally they offer fiber and other key nutritional benefits that benefit health.
5. Healthy Fats
Fat isn’t evil: in fact, eating healthy fats can promote radiant skin! Every cell in your body has an outer membrane composed of fat called the phospholipid bilayer that keeps harmful toxins at bay while providing nutrition directly to cells and helping remove waste products from the body.
Oily fish like salmon and mackerel; olives, avocados and rapeseed oils; as well as grass-fed animal fats all provide essential fatty acids essential for maintaining beautiful skin. You can also find these beneficial fats in flaxseed and walnuts; limit processed foods like cookies cakes and pastries to get these important essentials!
Diets rich in beauty-boosting foods can work wonders on your complexion, hair and nails. Consistency in diet can have profound results; even though results won’t show immediately. Your skin will improve over time.
