Healthy nutrition can enhance overall health and wellness, but did you know it can also improve your appearance? Before you spend a fortune on overpriced serums and gels, adjust your grocery list for clearer skin, stronger nails and luscious locks. Here are some foods that can enhance your natural beauty.
I want youthful, clear skin.
It comes as no surprise that some of the nutrient dense foods recommended for other purposes also help enhance natural beauty and promote a youthful, glowing appearance. “A few studies have found eating a diet high in fruits and vegetables can improve skin tone and help with complexion,” says Melissa Babcock, M.D., a dermatologist at Piedmont Health.
Cleveland Clinic reports that fruits and veggies high in vitamin C help with a beautiful skin glow. Vitamin C rich options include kiwi, bell peppers (especially red), strawberries, broccoli and citrus fruits. While we often associate citrus with high vitamin C content, red bell peppers contain approximately twice as much of this vitamin as oranges. Lycopene is another nutrient that helps with complexion and is found in tomatoes. Polyphenols are a compound that naturally occur in plants and have antioxidant properties, which fight inflammation and aging. Grapes, coffee and green tea are all good sources of polyphenols and can help reduce skin inflammation, according to Cleveland Clinic. St. Vincent’s Medical Center also recommends watermelon, blueberries, blackberries, raspberries, avocados and cherries for skin health.
In addition to a wide variety of fruits and vegetables, there are many protein sources that can boost skin radiance. Cleveland Clinic states that foods high in omega-3 fatty acids are beneficial for skin health. Some of the top sources of omega-3’s include certain types of fish (salmon, mackerel, tuna and sardines) as well as seeds (flaxseeds, chia seeds), nuts such as walnuts and almonds and other plant products such as edamame and canola and soybean oils.
Vitamin E is another nutrient that benefits skin health. According to Medical News Today, it helps heal wounds, reduce scar visibility and prevent wrinkles. Good sources of vitamin E include almonds and sunflower seeds.
I want thick, lustrous, shiny hair.
There is a wide variety of foods that can help with hair growth and thickness, a common complaint at middle age and beyond. Metropolis Healthcare explains that cinnamon is a powerful spice for hair. The polyphenols in cinnamon can promote hair growth as well as improving the texture and appearance of hair. Another food that can promote hair growth is carrots, which are a good source of vitamin A. Carrots also help prevent premature graying. Vitamin C rich foods not only benefit the skin but also the hair. Regular consumption of citrus, berries and bell peppers are another opportunity to boost hair growth and thickness.
Eggs are considered one of the best foods for growing thick hair, thanks to a combination of vitamins A and D, lutein, zinc and boosting the production of collagen. Soybeans, pumpkin seeds, walnuts, almonds and flax seeds are additional foods that help with plump and long locks.
There are some additional foods that help strengthen hair strands and hair follicles. Green leafy vegetables and whole grains can improve the quality and appearance of hair due to their high levels of iron. Avocados also help to build strong hair with their abundance of nutrients (vitamins E and B, folic acid and potassium).
I want long, strong fingernails.
It should come as no surprise that some of the same nutrients that help with thick hair and flawless skin also help us grow strong fingernails that withstand the tests of daily life.
Healthline reports that vitamin C (citrus, kiwi, red bell peppers, strawberries, tomatoes) also helps produce collagen and a lack of vitamin C can create brittle nails that grow slowly.
Iron sources are necessary for nail production and an iron deficiency can cause vertical ridges in nails or nails that may concave. Good sources of iron include dark green vegetables, peanuts, meat, poultry and eggs.
Omega-3 fatty acids, such as those found in salmon, tuna, flaxseed and walnuts, can reduce nail bed inflammation as well as give nails a shiny, healthy look. Diets deficient in omega-3 may develop dry or brittle nails.
Magnesium is a necessary mineral for nail growth to occur. Magnesium can be found in black beans, quinoa, almonds, cashews and more. Lack of sufficient magnesium can also cause vertical ridges in the nails. The World Health Organization (WHO) estimates that less than 60% of Americans consume sufficient amounts of magnesium so increasing intake may benefit many people.
Is there anything I should avoid?
Just as there are foods that promote beauty and the healthy production of skin, hair and nails, there are some products that can work against you. While the list of foods to eat consists of whole foods, the list of items to minimize are those with a longer shelf life. Piedmont Health recommends avoiding alcohol, sugar, processed carbs and trans fats for proper growth of hair, nails and skin. Update that shopping list, fill your plate with whole foods and notice the beauty glow from within!
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