Gabriela agrees that ‘great skin comes from within’ and a varied balanced diet is important for glossy hair and strong nails. Here are a few nutrients to consider if your hair, skin and nails need some help:
Berries – such as strawberries, blueberries and raspberries - are packed full of the potent water-soluble antioxidant vitamin C, which is a critical nutrient for hair growth and skin health, specifically supporting the circulation within blood vessels that directly feed hair follicles.
Additionally, biotin, vitamin B12, vitamin A and selenium all encourage hair growth and prevent unwanted hair loss.
For a golden glow, and to keep wrinkles at bay, vitamin A is the ticket. You’ll get plenty of it in both orange and dark green vegetables like carrots, spinach, broccoli, and kale. Avocados (and avocado oil) are wonderful moisturisers making hair shiny and skin soft and supple. They are a great source of antioxidant carotenoids which provide significant protection for your skin from the environmental damage that leads to fine lines, wrinkles and other visible signs of ageing.
Don’t forget to keep hydrated! When you wake up in the morning, squeeze half a lemon into some warm water; add a little ginger and a teaspoonful of turmeric. This drink will cleanse your liver and will also start the digestive process. Ginger is an anti-inflammatory, which is good for the skin. If you're trying to cut out caffeine, ginger will replace that instant kick.
Vitamin D aids the absorption of calcium and is essential for bone, teeth, muscle and the immune system, helping to keep nails strong and skin healthy. Get your fix from sunshine – aim for 20 minutes each day, with your face and arms exposed. Additionally, zinc can help keep nails from breaking. Often overlooked, lentils are a wonderful dietary source of zinc - a vital mineral that plays a key role in immunity and healthy hair, skin and nails.
Omega-3 fats from oily fish like salmon, sardines and mackerel are important for healthy skin and hair. The omega-3 fats form part of the cell membrane that helps to hold the skin cell together. A healthy cell membrane translates into a healthy skin cell.
Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels. Omega-3 oils found in oily fish are also important for radiant, glowing skin.
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