Superfood: 10 Foods and Vitamins for My Hair and Skin
What can I do to have beautiful hair, nails and skin? I discovered 10 superfoods to include in my diet to reveal my natural beauty and found out which food supplements and hair vitamins are right for me!
My Must-Have Vitamins
Among the vitamins to include in my diet for beautiful hair, skin and nails, I focus on:
- Vitamin A, or beta-carotene: it’s THE good-looking vitamin par excellence. It promotes a healthy glow and cell renewal while boosting the immune system. I find it in carrots, red cabbage and apricots.
- Vitamin C has antioxidant properties: it helps the body fight against oxidative stress and signs of premature ageing. All I have to do is include fruit and vegetables in every meal to get enough of it.
- Vitamin E: found in almonds, hazelnuts and certain vegetable oils, such as wheat germ oil, it is also an antioxidant and plays a role in maintaining the elasticity of the skin and hair.
- Vitamin B6: found, for example, in brewer’s yeast, cereals and legumes, it contributes to the formation of proteins, such as keratin, the main constituent of nails and hair.
- Vitamin B8, or biotin, is often recommended for hair loss and brittle nails. I can get it by eating offal, lentils or egg yolk.
Food Supplements: Should I Try Them or Not?
Ideally, with a balanced diet and when preparing my meals with fresh products, I consume enough vitamins and minerals to be healthy. To ensure that I assimilate them properly, I eat slowly and at regular times, varying my menus as much as possible to benefit from a maximum number of nutrients.
From time to time, during a period of great fatigue, stress, hair loss or on the advice of my doctor, I can give my body a little boost with food supplements, while continuing to balance my meals and respecting the indicated levels. Among the ingredients used to have beautiful skin and strong, shiny hair, here are the most common:
- Zinc: acts in synergy with vitamins to prevent hair loss or limit dryness of the scalp.
- Brewer’s yeast, rich in vitamins B6 and B9.
- Amino acids, which make up keratin.
- Plants with remineralising properties, such as horsetail for the hair, or purifying properties, such as burdock, to detoxify the skin.
- Fatty acids that are beneficial to the skin, such as omega-3, 6 and 9, are evening primrose oil and borage oil.
- There are also food supplements rich in vitamin A, which help prepare the skin for tanning, though the need for good sun protection is still essential!
Food supplements should be taken in cycles, when needed, and not all year round. The health of my skin and hair depends on sufficient hydration, a good night’s sleep, and good eating habits.
Tested and Approved: 10 Superfoods to Try
To create a diet to take care of my skin and hair, I discover or rediscover 10 superfoods to eat in smoothies, soups, gourmet bowls and more. These Superfoods go hand in hand with my daily exercise and come to the rescue for my beauty:
- Papaya: my fresh complexion ally, rich in beta-carotene.
- Dark chocolate: far from being my enemy, it helps me slow down the appearance of fine lines and keeps my hair oxygenated while providing me with iron and magnesium.
- Chia seeds: these are high in omega-3s, which help the skin repair itself in the event of irritation.
- Almonds and walnuts: rich in vitamin E, zinc, magnesium and selenium.
- Goji berries: antioxidant and concentrated in vitamins (B2, B6, C and E in particular), zinc, phosphorus and selenium.
- Salmon: rich in proteins and fatty acids, to build keratin and keep the skin supple.
- Lentils: for a healthy cocktail that combines zinc, magnesium, proteins and B vitamins.
- Nori wakame or kombu seaweed: sources of vitamins A, B and C and zinc.
- Oysters, and, more generally, molluscs and seafood: contain zinc and help keep hair strong.
- Aloe vera juice: promotes skin and hair hydration and stimulates collagen production, to be taken as a drink or applied to the skin and hair.
Check out our Workout & Healthy Goal page for more advice.
