While cosmetic companies would like to convince you that their particular chemical compositions of skin-boosting ingredients form a fountain of youth to ward off wrinkles, help your nails grow, and keep your hair thick and full, that’s not always the case. The truth is, the best way to improve your outward appearance is to take care of the inside of your body. Great health starts from within, and a nutrient-rich diet can mean the difference between dry skin, brittle nails and limp hair, and glowing skin, shiny nails, and vibrant locks.
If we haven’t already convinced you to eat salmon for your heart health and to boost your intake of omega 3 fatty acids, perhaps the benefits to your skin, nails, and hair will win you over. The protein, iron, vitamin B12 and the aforementioned omega 3s will protect your skin from sun damage and keep your hair shiny and strong. Plus, it will also help prevent hair loss and boost your hair color.
How to eat more: Marinate and grill salmon or bake it and enjoy it on lunch salads or with a healthy vegetable side. Be sure to purchase fresh-caught wild salmon to avoid the hormones that are pumped into farm-raised fish.
Enjoying a serving of almonds every day provides a significant boost of vitamin E, which is a critical component of collagen production and helps fight cancer-causing free radicals in the body. Plus, almonds have a wealth of protein and amino acids that also benefit collagen growth for stronger, healthier hair, nails, and skin.
How to eat more: Eat a handful of almonds with some dark chocolate for a fantastic mid-afternoon pick me up. They can help fill you up and are a great way to keep you satisfied in-between meals. For an even more delicious treat, try sprinkling your roasted almond with a little sea salt.
Not only is oatmeal one of the healthiest, most protein and fiber-packed breakfast foods, it is also loaded with zinc, which is an acne-fighting powerhouse. If you struggle with adult acne, your diet likely is to blame. Cut out the greasy foods and eat real foods like fruits, vegetables, and whole grains that provide skin-enhancing nutrients.
How to eat more: If you don’t have time to make breakfast in the morning, take advantage of health overnight oat recipes that do the work for you. Simply prepare it ahead of time and grab a jar with your favorite healthy toppings, and you’re good to go. Top oatmeal with a little maple syrup, raisins, and nuts like almonds.
Free radicals in the body contribute to signs of aging and can deteriorate your health. Thankfully, antioxidant-rich food like blueberries work to fight and eliminate them from your body. Blueberries are an incredibly beneficial superfood that keeps skin youthful and gives your hair a distinctive shine.
How to eat more: Eat some plain greek yogurt with granola, blueberries, and a drizzle of honey for a nutrient-loaded breakfast. Blueberries are also great in salads and smoothies.
If you struggle with brittle, cracking nails that never seem to grow, your diet may be lacking in protein. If you’re not a huge fan of meat, you can still get an adequate amount of protein from sources such as eggs. Plus, eggs are also a rich source of vitamin A, vitamin E, iron, vitamin B7, and vitamin B12.
How to eat more: Hard boiling eggs is one of the healthiest ways to enjoy them. Cooking an omelet or scrambled eggs in a beneficial oil such as coconut can also be delicious and healthful.
While meat is always best enjoyed in moderation, lean meats such as chicken have more health benefits than you may realize. In fact, incorporating chicken into your diet could increase the keratin in your hair and nails, helping them to grow faster and stronger.
How to enjoy more: With chicken, the options are pretty much endless. Have fun experimenting with different spices and methods of cooking.
Not only are tomatoes incredibly versatile and delicious in a number of dishes, but they are also incredible for your skin health. Loaded with vitamin C, antioxidants, carotenoids, lycopene, and beta-carotene, tomatoes are a superfood in disguise. One of the main skin benefits of tomatoes is because of their carotenoid content, which can help prevent sunburn and protect your skin from dangerous UV rays.
How to enjoy more: Cook sauce with fresh or canned tomatoes and enjoy it over spaghetti squash. You can also dice tomatoes for salad or make homemade salsa.