Over the years, the beauty industry has become hyper-focused on improving one’s overall appearance. This includes skincare, anti-ageing, make-up, supplements and remedies for stronger and softer hair, and the likes. With a plethora of available products in the market, we tend to forget that first of all, a good and balanced diet is the foundation of healthy hair, skin and nails.
Serving as the first line of defense against damage and infection, our hair, skin and nails are important for a number of reasons, and it’s just as imperative to keep them in good condition all the time.
Wondering how you can improve your hair, skin and nails? Let’s start with nutrition! Take a look at some foods that support skin, hair and nail health with Fernwood.
Nutrition for hair, skin and nails
Avocados
Packed with healthy fats and a great source of vitamin E, which is a powerful antioxidant for your skin and scalp. Include them in your morning toasts, salad bowls or smoothies.
Berries
Stacked with vitamins and antioxidants which help protect your skin from oxidative stress, UV exposure and damage. Strawberries, blueberries, raspberries, blackberries and goji berries are great as is, but you can also include them with your yoghurt, smoothies, parfaits and breakfast/snack bowls.
Capsicum
Containing more vitamin C than an orange, capsicum is a great food to include in your diet. Vitamin C protects your skin from free radicals and is essential with collagen production that is found in your skin.
Chia seeds
The perfect source of omega-3 which serves as an anti-inflammatory agent while protecting the skin from damage. Chia seeds are very versatile, you can make an overnight pudding or top it in your breakfast bowls, oatmeal, smoothies, shakes or toast. What’s not to love?
Eggs
A great source of high quality of protein, as well as a good source of fatty acids and biotin (vitamin B7) which is essential for hair growth and healthy nails. The standard serving for eggs according to the Australian Dietary Guidelines is 2 large eggs (120g).
Lemons
Another way to up your vitamin C intake, lemons are great for their antioxidant properties and aiding in collagen production. Try having a honey, ginger and lemon tea in the morning or a glass of freshly squeezed lemon juice for a refreshing beverage.
Kale
Often used in salads, green smoothies or sometimes made into chips, kale is a good source of beta-carotene, made into vitamin A, which is good to keep our skin and the lining of our mouth and nose healthy.
Olive oil
A good source of monounsaturated fats as well as vitamin E, which protects from oxidative stress on your skin and hair.
Sweet potatoes
Another good source of beta carotene just like kale. Include them in your salad bowls, make them into fritters for breakfast or have them for a snack with some hummus or tahini dip.
Tomatoes
Raw or cooked tomatoes serve a good amount of the antioxidant lycopene, which fights off free radicals and inflammation. Serve with your toast, omelets, salads, skewers or pasta dishes.
Bone broth
Made from boiling bones of chicken, fish or beef, they are a rich source for collagen and hyaluronic acid which are responsible for maintaining healthy and youthful skin, and also aids in the growth of hair and nails.
Salmon and tuna
These fatty fish are great sources of protein and rich in omega 3s that are big contributors to maintaining healthy skin. They are also good sources of vitamin B12 that is important for healthy cell reproduction and helps in inflammation, dryness and acne.
Nuts
Almonds are a good source of vitamin E, and walnuts are great for getting more omega-3 into your diet, protecting your skin from inflammation and oxidative stress. These are good choices for a go-to snack in between meals. You can also include them in your salads and smoothies.
Pumpkin seeds
These seeds are rich with biotin, which aids in producing keratin for your hair while keeping your nails strong. Include them in your salad bowls or mix them in with your nuts and dried fruits to make a healthy trail mix.
Now that you have a good idea which foods are great for your skin, hair and nails, don’t forget to always stay hydrated on top of eating well! Drinking your water regularly is key to keeping your skin healthy. Water rich fruits and veggies like watermelon and cucumber can also help with your fluid intake.
Want to know more about nutrition and managing a healthy diet? Get in touch with one of Fernwood’s Food Coaches for advice and guidance.
Explore our blog for a bunch of delicious and nutritious recipes using the above ingredients and more!
