NUTRITION/ JULY 2020
Today I’m looking at food that promotes the health of our skin, hair and nails….
Foods for healthy hair, skin and nails
If you are looking for new ways to strengthen and nourish your hair, skin and nails, take a look at this list of favourite foods below. Since hair, skin and nails all consist of similar cells, they basically each require the same nutrients to grow healthily, so you’ll reap many benefits from each.
Salmon
Salmon is loaded with vitamin D and protein, and it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy
Sweet Potato
Sweet Potatoes contain beta-carotene, which helps keep your skin healthy by acting as a natural sunblock. It has also been proven that beta-carotene adds warm tones to the skin, which shows an overall healthier look.
Nuts
Including almonds, cashews, walnuts and peanuts (and more) in their natural forms and lightly processed forms like nut butters.
Rich in omega fatty acids, vitamins, antioxidants and minerals, which are all beneficial! When consumed in moderation, their nutrients help the body a tonne, while also encouraging the healthy growth of hair, skin and nails.
Avocado
A fantastic source of Vitamin E, Vitamin B and healthy fats (rich source of omega-3 fatty acids). The vitamins and nutritions in avocado work at the cellular level to protect and strengthen hair. Vitamin B is essential for hair growth. Vitamin E is an antioxidant that helps repair damage on the scalp, which may slow or prevent hair growing. Antioxidants are powerful, fighting harmful free radical. They also fight the signs of aging and prevents against inflammation of the skin. Avocados also contain fiber and Vitamin C.
Eggs
Egg yolks contain biotin, which is a B Vitamin. When Biotin levels are low, it may result in brittle nails and hair loss, while healthy levels of biotin may actually reverse such conditions.
Oats
Oats are one of the best whole grain sources. They contain protein, biotin, anti-inflammatory properties, magnesium, and potassium. They are also high fiber and antioxidants, providing our cells with nutritional support.
Leafy greens
Greens like kale and spinach provide Vitamin C, a powerful antioxidant that helps prevent hair breakage and repairs the skin from any damage caused by exposure to UV rays and environmental toxins. Vitamin C also helps to boost collagen production, promoting the skin’s firmness and elasticity. Spinach and kale are great sources of phytonutrients, which have antioxidant and anti-inflammatory benefits. Spinach also helps with the skin’s elasticity.
damage. I always aim for dark chocolate that has at least 75% or higher cacao.
Tomatoes
Another great source of Vitamin C and contain all of the major carotenoids, including lycopene. Beta-carotene, lutein and lycopene have been shown to protect the skin against damage from the sun and may also help prevent signs of aging. As mentioned above, Vitamin C is an antioxidant that strengthens hair follicles and prevents breakage.
Berries
Berries are LOADED with potent antioxidants, vitamins and minerals. These fruits are some of the best to eat to heal damage of hair, skin and nails.
Dark chocolate
Dark chocolate helps skin stay hydrated and protects skin from sun damage. I always aim for dark chocolate that has at least 75% or higher cacao.
Red and yellow bell peppers
Red and yellow bell peppers are another source of beta-carotene. They have a high amount of Vitamin C, an antioxidant that creates collagen, which keeps skin firm and strong.
Also here is an interesting article to help the health of your hair https://www.healthline.com/health/hair-loss-prevention#11
I wish there was one magical recipe that would give us all the most incredible beauty benefits (how amazing would that be?), but realistically, there isn’t. Thankfully our diet and lifestyle habits play a crucial part in these three areas. With these yummy foods above, we really can nourish our way to natural beauty and good health, both inside and out!
Have a great week all and enjoy the classes!