Good news, sis. You don't need a professional to get the glossy locks and glamorous nails you want. It all comes down to your grocery shop.
We know that healthy eating benefits the inside of our body, but did you know it can also benefit the health of what we see on the outside - our hair, skin and nails?
In fact, some say that our nails, hair and skin often tell us how healthy we really are and how healthy our diet is. Toxic overload, stress, and poor diet all contribute to lacklustre skin, dry and brittle hair, and brittle nails that never seem to grow.
Collagen, elastin, and a fibrous protein called keratin are the foundation cells for supple skin, strong and silky hair, and strong, fast-growing nails, and they all require certain nutrients to grow healthily.
Nutrients such as healthy fats, iron, zinc and antioxidant vitamins are not only essential for glowing skin and strong hair and nails, but also for supporting fitness and overall health and wellbeing.
The good news is, you can get all the nutrients you need from eating a well-balanced, nutritious diet, without any need for supplements. There are a number of foods which contain nutritional components to provide amazing nails, hair, and skin quickly.
Check out the list below for foods that will give you a healthy makeover without the hefty price tag:
- Avocado is a fantastic source of vitamin E, vitamin B and omega-3 fats. Avocados also contain fibre and vitamin C. The potassium in avocados boosts keratin content, which strengthens nails, and vitamin E gives nails a natural shine while encouraging healthy growth. Load up on avo toast for break or why not give our spicy guacamole a go?
- Loaded with powerful antioxidants, vitamins and minerals, berries are one of the best fruits to eat to heal damaged hair, skin and nails. They’re packed with Vitamin C which is essential to make collagen, prevents hair breakage, boosts collagen production and repairs skin damage caused by UV exposure and environmental toxins.
- Vitamins A, C, E, K, and even B vitamins and iron are all provided to your body when you eat leafy greens. Green foods such as spinach, broccoli, and kale also contain a healthy amount of calcium, magnesium, and potassium. Spinach also helps with the skin’s elasticity and is a good source of iron, particularly if following a vegetarian diet. Leafy greens are also water-rich so they won’t dehydrate your body and they provide an alkaline environment to clear out toxins in the body. Spirulina, a dark green seaweed, is also a fantastic source of biotin, protein, iron, and Vitamin B12 that will support your nails, hair, and skin even further. Our Green Smoothie Bowl packs a green-goodness punch or, if you're looking for a tasty grab-and-go snack, give our Broccoli and Cheese bites a try.
- Nuts are a great source of protein, Vitamin E, B vitamins, as well as healthy omega-6 fats. Nuts, such as almonds, also contain a large amount of plant-based protein, rich in amino acids that are needed to support collagen growth and strengthen the body. Thye’re also a great source of calcium, which provides nutritional support for our bones, hair, skin, teeth, and nails. Grab a handful for a healthy afternoon snack or load up a bowl of Cinnamon Nutola and reap the benefits inside and out!
- Not only do they fill you up and give you energy, but oats are a great source of nutrients that include protein, biotin and other B vitamins, anti-inflammatory properties, magnesium, and potassium. They are also filled with fibre and antioxidants. Oats lower inflammation, clear the skin, reduce stress, and provide your cells with nutritional support. Try overnight oats for breaky or chuck some oats into a tasty smoothie for on the go!
- Salmon is loaded with Vitamin D, protein, iron and essential omega-3 fatty acids that promote hair growth by keeping your scalp healthy.
- Sweet potatoes, as well as other orange or red veggies (carrots, capsicum, pumpkin), are a tasty source of beta-carotene. Beta carotene is converted to vitamin A in the body and is one of the key antioxidants that help keep your skin protected from UV damage. Dry hair and skin can be a sign of a lack of Vitamin A so be sure to get lots of these orange delights into your diet for glory skin. These foods are also rich in Vitamin C, an antioxidant which helps combat free radical production that can lead to ageing. Try our Sweet Potato & Carrot Avocado Toast for breaky this week!
- This one seems simple but is so often overlooked. H2O is essential for hydrated skin as well as for concentration, energy levels, gut health and overall wellbeing. Be sure to drink at least 2L of fluid per day, more if it’s hot.
There are a number of supplements out there that can help with healthy skin, hair and nails, but at the end of the day, you will benefit most from good nutrition and healthy habits. Eating a well-balanced and whole food diet will help you feel great inside and out, sis!
Need more guidance on nutrition and healthy habits? Our Nutrition & Training programs are packed with expert advice, meal plans, recipes, and tips to help you eat, play and slay.