Ever wondered what you should be eating for healthy skin, hair and nails? Well babes, glowing clear skin, strong nails, and luscious hair starts from within!
Without getting enough key nutrients, our skin, hair and nails can’t look the best that they can be. But once you start getting enough nutrients – get ready to say goodbye to dull skin, brittle hair and weak nails! Babes, let me teach you all I know about how you can eat your way to a better complexion, and stronger hair and nails so we can SLAY together!
Before we start… What is collagen and keratin?
Let’s quickly break down what collagen and keratin are - because they are SO important! Collagen and keratin are both types of proteins that your body makes. Keratin makes up the structure of skin, hair and nails and helps to protect them from damage. Collagen is most relevant for skin health, as collagen is needed for skin strength and elasticity. Unfortunately, once we are over 25 years old, collagen production in our body starts to decrease, and that’s when we notice wrinkles (I’ve already told you how I REALLY feel about turning 30).
But don’t worry babes, there are many nutrients that can help increase collagen and keratin!
There is no better nutrient to start with than protein! Collagen and keratin are literally made up of protein, so if you don’t eat enough protein, your body will not have enough amino acids to form collagen and keratin in the body! Protein makes up the structure of our skin, hair and nails, helping to keep them strong. Protein also helps to heal any damaged skin, hair and nail cells, so you can think of protein as both a structural and repairing nutrient!
It can be quite tough to get enough protein in the diet. That’s why I take OxyWhey Choc Caramel Protein Powder every day. Other great sources of protein include eggs, chicken, and lean red meats. Vegan sources of protein include tofu, tempeh, edamame, lentils, and chickpeas.
Vitamin C is the key nutrient for glowwinngg firm skin! Vitamin C is a super strong antioxidant, which helps to protect skin cells from being damaged. Many factors cause cellular skin damage like UV light, lots of sugar in the diet, and smoking. But the most impressive thing about Vitamin C is that it is needed to help make collagen! Vitamin C helps form the structure of collagen, so say helloooo to firm, plump skin!
Vitamin C is found in most fruit and veggies, so think kiwi, oranges, capsicum, tomatoes, strawberries and broccoli! I love adding fruits to my smoothies and I make sure I eat plenty of veggies every day as well!
Omega 3 Fatty Acids
Do you have dry skin, flakey scalp and brittle nails? It’s likely you may not be getting enough omega 3’s! Omega 3’s are so important for reducing skin inflammation, helping heal acne, but also helps hydrate the skin from the inside! Omega 3’s are quite lubricating to the scalp, so it helps reduce itchy and dry scalp flaking, whilst keeping hair naturally shiny. Omega 3’s also help moisturise the nails so they are less likely to break. If you have eczema or psoriasis, omega 3’s will be your best friend!
The best sources of omega 3 include oily fish like salmon, marcakrel, sardines and tuna, as well as walnuts, flaxseeds, and chia seeds. I like to make sure I am eating oily fish at least three times a week to make sure I’m getting enough!
Zinc is a strong antioxidant with many functions like helping heal skin wounds, decrease acne and helps to create new cells to keep skin, hair and nails looking their best. But zinc has the added benefits of helping increase the production of keratin and collagen inside your body! Ever seen white spots on your nails? Most likely, it is because of zinc deficiency! If you’ve noticed that a lot of your hair falls out, that may also be due to zinc deficiency. You need enough zinc for hair growth and repair.
The best foods to get zinc from include oysters, lean red meats, egg yolk, whole grains, chickpeas and nuts.
For clear and glowing skin, make sure you’re getting enough Vitamin A! Vitamin A is a great antioxidant, and helps with skin cell turnover so that fresh new skin cells are being made. Vitamin A is also needed for collagen production, so it helps keep the skin looking youthful. If you suffer from acne, Vitamin A is great at repairing and healing breakouts due to its ability to make new skin cells. Does your hair struggle to grow? Well, Vitamin A is needed for hair growth as well! And for nails, vitamin A helps to regenerate brittle nails and keeps them hydrated!
Think of orange coloured fruits and vegetables when it comes to Vitamin A, such as papaya, sweet potato, carrots, and pumpkin. Vitamin A is also found in eggs, lean meat and fish.
Babes, when it comes to healthy skin, hair and nails, food variety is key to ensure you are getting a range of all the essential nutrients!
At LSF, we don’t exclude food groups. Our challenges and programs include a range of different foods that not only keep the meal plan exciting and delicious, but also helps provide your body with all the nutrients it needs! Join my programs and you’ll get fit and healthy whilst improving your skin, hair and nails at the same time. Talk about the best of both worlds!