You are what you eat!
Its a phrase we all hear far too often - but really, the key to being healthy inside and out is eating a wide variety of nutritious foods.
What are the most important nutrients for healthy hair, skin and nails?
Hair, skin and nails are all made of similar cells - the proteins keratin, collagen and elastin - so they are require the same nutrients to grow healthily. There are also certain nutrients such as healthy fats, iron, zinc and antioxidant vitamins essential to glowing, well-hydrated skin and strong and healthy looking hair and nails. Once you understand why these nutrients help, it will make it easier to ensure you are eating a healthy diet including foods packed with these nutrients every day.
The bonus? These nutrients are not only essential for healthy hair, skin and nails, but also for supporting fitness and overall health and wellbeing.
Which foods can make my skin glow?
Eating a healthy balanced diet with lots of fresh food and minimal processed food is the way to go for healthy hair skin and nails - and overall health!
Salmon is loaded with vitamin D, protein and omega-3 fats that promote hair growth by keeping your scalp healthy. A serve of salmon, tuna or mackerel 2-3 times a week will meet the recommended 250-500mg of marine-sourced omega-3s per day.
Nuts & Seeds
Including almonds, cashews, walnuts (and more) as well as seeds in your diet is a great way to help your skin, hair & nails. Nuts are a good source of protein, vitamin E & B vitamins. Nuts, and in particular walnuts and seeds like linseed are great sources of omega-6 fats as well (and super easy to chuck into a summer salad!).
Avocado is a fantastic source of vitamin E, vitamin B and omega-3 fats. Avocados also contain high amounts of fibre and vitamin C. Use avocado instead of butter on your toast, or chop and add to your favourite salad.
Oats are one of the best whole grain sources. They contain protein and biotin - a B vitamin that helps support keratin development. Oats have the added benefits of being low GI so they keep you fuller for longer, as well as being high in a fibre called beta-glucan that helps reduce cholesterol absorption. Keep breakfast simple with a bowl of porridge or bircher muesli to reap the rewards.