Good food for healthy nails, skin and hair

We all strive to have the stunning, shiny, healthy looking hair that is often advertised on the TV in all the hair adverts. Well the goods news is you can! Many of us don’t realise what a huge impact our diet and lifestyle can have on our hair, skin and nails and that small changes to your lifestyle can lead to clear skin, strong nails and shiny healthy hair.

Here are 10 steps to kick start healthier nails, hair and skin…

Step 1 – Hydration
We have all been told at some stage in our lives to drink more fluids. We need this fluid to assist with almost every function in our bodies. Especially living in a hot country like ours where it is even more essential to take in sufficient fluid, as we are constantly losing fluids every second of the day. The best form of fluid to keep you hydrated is water; add a slice of lemon or a few mint leaves to it to enhance the flavour.

Step 2 – Loads of whole grains
The diet of our forefathers was made up solely of whole foods. There was no processing or preserving of products, everything came straight off a tree or from the ground. We can learn from our ancestors that the ‘quick cook, quick eat’ option is not the best one. Items that have not been processed have a higher fibre content, higher ‘good’ fat content and lower sugar content. Therefore, instead of white bread, refined carbohydrates (sweets and chocolates) or sugary soft drinks grab some brown rice, rye bread, oats, barley or buckwheat and let them show you what fantastic products they are.

Step 3 – High quality proteins
Your hair and nails are made up of proteins and it is therefore essential that you get enough of the high quality protein in through your diet. The proteins that contain all the essential amino acids are classified as high quality proteins - these are mostly from animal sources e.g. lean red meat, skinless chicken, low fat cheese, low fat or fat free milk and eggs. The more plant based proteins e.g. legumes, lentils and beans do not contain all the essential amino acids, however, by mixing different varieties together you can make a fantastic tasting high quality protein. Try mixing brown rice with beans and experience a delicious flavour and all the amino acids that you need.

Step 4 – Good fats
There a few different types of fats found in our food. One that is recommended for your hair, skin and nails is the essential fatty acids. Your body is unable to make these fats and so it is important that you get them from the foods that we eat like nuts and seeds, oily fish and cold pressed vegetable oils.  If you are lacking in the intake of these essential elements you may find that your hair becomes dull and flaky and your nails become very weak. 

Step 5 – Vitamin A and E
By including a variety of nuts, seeds, fish, eggs, avocado, low fat cheese, orange and yellow fruit vegetables and green leafy vegetables in your diet you ensure that you are getting loads of Vitamin A and E. Both of these Vitamins are antioxidants, which mean that they help protect the skin against the damaging effects of the sun, pollution in the air and many other elements. A diet high in Vitamin A and E helps prevent the skin from wrinkling and developing lines.

Step 6 –The B Vitamins
Some of the B vitamins have been found to lock moisture into our skin and thus preventing it from becoming dry and flaky; they are also found to help in the rapid repair of our skin cells. Try choosing from a variety of whole-wheat products, eggs, lean meat, fish and green leafy vegetables to ensure an adequate intake of the B vitamins

Step 7 – Selenium and Calcium
Selenium and calcium are also involved in the improvement and rejuvenation of our skin; they assist in the normal growth of cells and calcium helps to keep the skin moisturized. Good food sources include tuna, skinless chicken, lean meat, nuts, low fat or fat free dairy products in the form of milk, yoghurt and cheese.

Step 8 – Fresh fruit and vegetables
Fruit and vegetables contain so many fantastic vitamins and minerals including those already mentioned. They also contain loads of fibre which helps to keep our digestive systems functioning regularly. Try choosing a variety of different colours of fresh or frozen fruit and vegetables instead of dried or canned. Remember the ‘5-a-day goal’ of at least 5 portions of a variety of fruit and vegetables per day.

Step 9 – Moderate exercise
Exercise helps our bodies in so many different ways - it is therefore no wonder that it can help our hair, skin and nails. Improved circulation increases the transportation of oxygen and nutrients to these parts of the body thus nourishing and replenishing them. Aim for at least 30 minutes of moderate exercise daily to enjoy the benefits of it.

Step 10 – What to avoid
We have so far brought to light the things we need to do to ensure gorgeous hair, skin and nails but now I would like to mention a few things that you should avoid if possible. First on the list is smoking! Also try to avoid any processed or preserved foods. Avoid skipping meals and explore ways to reduce your stress like yoga, breathing or pilates. Intake of alcohol, coffee and sugary cold drinks can negatively influence the appearance of your skin and hair so try to limit these.   

After starting with these few steps you should be ready for a photo shoot with your beautiful, healthy and strong skin, hair and nails.  Enjoy it! 

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