We all look after ourselves in the ways we know how- facials, haircuts and manicures to name a few. We often forget the best way to look good is to start from the inside. Factors such as your diet and exercise routine can influence the quality of your skin, hair and nails. A recent study conducted by personalised.co revealed that 36% of people say their nails are weak and brittle, whilst 39% of people think their hair is dry. Problems can sometimes be due to a deficiency in healthy fats. Plenty of nutrients in food can help take your nails from brittle to strong, make your skin glow and reduce breakage in your hair.

To explain why beauty does really come from the inside, nutritionist at personalised.co, Donia Hilal shares her secrets.

Healthy Skin

Water

It’s no surprise that water keeps your skin hydrated and fresh. You need to drink at least 1.5 litres of water a day to clear any signs of breakouts or stressed skin. Start your day with a mug of hot water and a slice of lemon to cleanse your system. Water keeps your skin cells plump, supports a healthy digestion and flushes out toxins. The best way to ensure you meet your daily intake is to buy a water bottle and challenge yourself to finish one every meal. This will create a hydration habit and places water into your skincare routine.

Extra protein

Given that protein is one of the building blocks of skin tissue, you will know how essential it is to have a regular intake of this macronutrient. Your skin is constantly rebuilding and repairing, with a new skin cycle starting every 6-10 weeks. The new cycle requires consistent nourishment with protein which should be implemented into your diet. Integrate this into your routine by making a morning smoothie with avocado and pea protein. Avocado contains beneficial fats, vitamins C and E and antioxidant-rich carotenoids which is a super food ingredient for glowing skin.

Healthy Nails

Supplementation

Your toenails and fingernails protect the tissues of your toes and fingers. Healthy nails are smooth, strong and consistent in colour. As the inflammation-reducing effects of Omega-3 are good for your nails, an insufficient amount can cause your nails to crack. Unlike adding vitamin B, C, folic acids and calcium to your diet, many people find it difficult to consume enough Omega-3 in their meals. If you are struggling, consider Biotin supplementation. Biotin is often referred to as the beauty vitamin. A recent study from Switzerland saw a 25% increase in nail plate thickness in patients with brittle nails who received the biotin supplementation.

*Dark leafy greens such as spinach promote healthy nails.*

Increase your iron intake

Iron is very important for our health. On its own or paired with zinc and folate, it’s an essential nutrient for good nails. A lack of iron means our cells are not getting enough oxygen to produce energy and can cause us fatigue. Increase your iron intake by loading your meals with dark leafy green vegetables such as spinach, kale and collard greens. These ingredients have amino acids, folate and beta-carotene, which promotes healthy nails. Leafy green vegetables are the optimal foods you need for healing your body and strengthening your immune system.

Healthy Hair

Strategic snacking

To keep your strands strong and glossy, snack on walnuts whenever you feel a hunger pang. The nuts have 2 ingredients which do wonders for your locks- Omega-3’s and vitamin E. This keeps your hair hydrated but also repairs damaged follicles. Walnuts contain copper, and studies have shown this can keep your natural hair colours rich and reduce any grey hairs.

Zinc content

Zinc is a mineral that helps to strengthen your hair follicles and prevent hair loss by binding its proteins. Zinc helps your oil glands to function properly which protects against dryness and dandruff. Shellfish like oysters, lobsters, crab and mussels have high zinc content. If seafood isn’t your favourite, try peanuts, sunflower seeds, pine nuts, lamb and whole grain cereals as zinc rich alternatives.

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