You’re looking after yourself on the outside but back it up on the inside with nutrient rich food.
Fish that are high in omega-3 fatty acids have incredible beauty benefits, including glowing skin and shiny strands. Salmon, mackerel, sardines and anchovies.
Red capsicums contain far more skin-boosting vitamin C than oranges. Vitamin C is a pre-cursor to collagen production and is also an antioxidants.
Spinach and dark leafy greens
Rich in beta carotene, this nutrient is crucial for allowing proper moisture retention to the epidermis. For premium absorption, pair spinach with a food that’s high in vitamin C. Try a squeeze of lemon in a homemade dressing drizzled over a spinach salad.
Coconut water is a great natural hydration aid and contains potassium, an electrolyte that helps move nutrients into our cells. Coconut oil, which is high in healthy fats, vitamins E and K and minerals, is one of the best natural nutrients for your hair, boosting growth and shine by moisturising the scalp.
Avocados contain good amounts of vitamins A, D and E and omega-9 fatty acids one of the building blocks of healthy skin and hair which is highly concentrated in the oil.
Poached, boiled or sliced cold over a green salad, eggs are serious healthy-hair helpers. One of their key ingredients is sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function (your body’s detox organ). Sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny locks, strong nails and glowing skin.
Garlic helps prevent breakouts and maintain clear skin.
These nuts have omega-3 and omega-6 fatty acids, which help the body retain moisture, giving your curls a healthy-looking shine. The protein content of the walnuts helps boost hair follicles, making hair fuller and stronger.
Tomatoes are skincare superheroes, protecting you from sun damage thanks to their high antioxidant content. A recent study found that 5 tablespoons of tomato paste with 10 grams of olive oil every day for 12 weeks showed significant improvement in the skin’s ability to protect itself against UV damage. Super ripe tomatoes are also excellent for cooling sunburn when applied direct to the skin!
These little wonders are packed with zinc, as well as vitamins A and K and omega-3 fatty acids, all of which are essential to building a healthy hair shaft. They’re also rich in fatty acids and vitamin C, which are important for producing sebum ‘ your skin’s natural oil ‘ to protect and repair skin.
Tuscan Cabbage (Kale)
All greens are great for our health, but dark green Kale is extremely high in vitamin C, a major antioxidant that fights toxins.
Hemp seeds are made up of 30 percent pure protein and a full range of amino acids and essential fatty acids needed to maintain your skin’s structure. You can sprinkle a spoonful on cereal, or use hemp seed oil in dips or add it to your morning smoothie.
This sweet treat is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener. Drinking pineapple juice and munching on the fruit help the body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair, giving you a youthful appearance. Add it to your morning smoothie for a refreshing treat.
These saltwater delicacies are a great source of dietary zinc, which is really important for the growth and function of skin cells.
For the love of your curls, you need to eat more oats. They have high amounts of zinc, biotin, magnesium and potassium. A deficiency in these key nutrients can lead to more brittle hair and more breakage.