Beautiful skin, nails, hair with 5 eating secrets

A healthy appearance reflects your diet. Certain nutrients are important for the integumentary system, the outermost layer of the body that includes the skin, nails, and hair. Adding the following foods to your diet can help promote beautiful skin, healthy hair, and beautiful nails.

Carrots and spinach protect the skin, stimulate keratin production

Beta-carotene, which the body converts to vitamin A, is used to make keratin, a protein essential for healthy skin, nails, and hair. The best sources of this nutrient are orange fruits and vegetables such as squash, carrots, melons, mangoes, papayas, green leafy vegetables such as spinach and kale, and some red fruits and vegetables such as red peppers and tomatoes.

Combining orange fruits with anise sauce is a great way to add carotenoids to your summer diet. Place pieces of orange fruit (mango, papaya, apricot, nectarine, peach, melon) in a large bowl. In a jar with a lid, shake together orange juice, 5 grams of finely grated fresh ginger, 5 grams of honey, and 2 star anise. Pour the sauce over the fruit and top with finely grated lemon zest.

Avocado helps prevent inflammation and improve skin elasticity

Vitamins C and E, two powerful antioxidants, are beneficial for skin, nail and hair health. A study from the University of Otago, New Zealand, found that a combination of vitamins C and E helped reduce skin inflammation caused by overexposure to the sun. Avocados contain both of these vitamins, as well as healthy monounsaturated fats. Eating avocados has been shown to improve skin elasticity. About 100 grams of avocado contains 2 mg of vitamin E, while the recommended daily intake is 3 mg for women and 4 mg for men. Avocados also contain 10 mg of vitamin C (the recommended daily intake is 40 mg).

Put the juice of one lime, a handful of chopped coriander, a chopped ripe tomato, half a small red onion, chopped finely, and a finely chopped seedless green chilli into a bowl. Add the flesh of two large ripe avocados and mash everything together, then season with salt and pepper. This dish is best eaten straight after making.

Seeds support collagen production and prevent hair loss

Collagen makes up one-third of the total protein in the body and three-quarters of the dry weight of the skin. Collagen production declines with age, leading to sagging and wrinkled skin. Along with vitamin C, magnesium and zinc are also important in collagen production. Seeds are a good source of both of these minerals, and sunflower seeds in particular contain biotin, or vitamin B7, which is essential for hair health and preventing hair loss. One study found that biotin deficiency was present in 38% of women with hair loss problems.

Eating whole grain bread filled with seeds, adding ground seeds to smoothies, and sprinkling roasted seeds on savory dishes like soups and salads are simple ways to add them to your diet. You can also make a mineral-rich snack mix by combining seeds, mixed nuts, and dark chocolate.

Walnuts and almonds help heal skin and promote hair growth

Omega-3s help reduce skin sensitivity to light and improve immune function by speeding up wound healing. They can stimulate hair growth and reduce hair loss. In addition to oily fish, other important sources of omega-3s include nuts and seeds, especially flaxseeds, chia seeds, and walnuts.

Make an omega-3-rich breakfast nut butter by placing 150g walnuts and almonds, 25g sunflower seeds, 15g flax seeds, 15g chia seeds and 6g salt in a blender. Blend on low for one minute, then gradually add 3 tablespoons cold-pressed canola oil. Then blend on high for at least 10 minutes until smooth. Store in an airtight container in the fridge for 2-3 weeks.

Green tea helps restore skin, hair and nails

Polyphenols (antioxidants) in green tea reduce the risk of cancer, cardiovascular disease, diabetes and neurodegenerative diseases. They also repair DNA in skin cells damaged by the sun's UV rays. Research shows that EGCG in green tea helps keep skin hydrated, reduces hair loss and prevents infections of the skin, hair and nails.

Make a skin-boosting smoothie by blending 300g mixed strawberries (such as raspberries, blackberries, blueberries) with 250ml unsweetened kefir (or 150ml milk and 30g unsweetened yogurt) and 5g matcha powder. Blend and enjoy.