“Our skin, hair and nails are always a reflection of the health of our body within”, I quote. They usually present the first signs and symptoms when the balance inside the body is impaired. It could be a nutritional deficiency, hormonal imbalance, dehydration, disease or illness or even excessive stress. Hence external maintenance and internal nutrition, both are equally important to maintain good health of our skin, hair and nails.

In this article I am going to talk about internal nutrition and 10 super foods for gorgeous skin, hair and nails:

1. Proteins

Proteins are vital in the ‘wear-tear-repair’ process of our body. They are the building blocks of our body. Our skin needs protein to strengthen muscles and build the foundation of our body. Our hair needs keratin – the protein that makes the hair strong. Protein in any form like soy protein, eggs, white meat, red meat or plant-based whey protein, is equally good. Just make sure to have lean meat if your consumption is regular.

2. Nuts and seeds

Nuts and seeds are tiny powerhouses of a lot of nutrients power-packed in a small size. Walnuts, almonds, figs, flax seeds, pumpkin seeds are all abundant in omega-3 fatty acids, antioxidants, vitamin E, calcium, iron, fiber and minerals.  A handful goes a long way.

3. Antioxidants

Antioxidants are molecules in our body which prevent and delay cell damage. Foods rich in antioxidants like cranberries, blueberries, blackberries, tomatoes, green tea, dark chocolate, russet potatoes, should be consumed more regularly.

4. Iron enriched foods

Foods like spinach, kale, soybeans or lentils contain high amounts of iron and other nutrients which increase the nutritive value of your food significantly. Iron helps in the formation of RBC’s, the most important constituent of hemoglobin which transports oxygen to various parts of the body. Iron accelerates the healing process of the body.

5. Vitamin C

Foods and fruits rich in vitamin C like gooseberries, kiwi, oranges, guava and alike, prevent breakages, and promote healing of tissues. They are great immunity boosters and help to keep our body away from infections or diseases.

6. Fortified cereals and grains

Cereals like muesli, quinoa and oatmeal are very rich in fiber. They are powerhouses of protein, iron and other minerals which help in building and strengthening tissues. They are vital for the repair process in our body.

7. Yogurt

Yogurt is a great source of calcium, vitamin D, zinc and other minerals which are great for your skin and nails. Yogurt acts as a deep moisturizer – hydrating, replenishing and nourishing the skin and hair deeply. It is also rich in probiotics and thus is antimicrobial in nature.

8. Root vegetables

Root vegetables like potatoes, especially russet potatoes, beetroot, carrots, ginger are rich sources of minerals, fiber and antioxidants. They contain beta carotene, the precursor for vitamin A that not only promotes a healthy scalp but effectively promotes hair growth too. They act as good fuels for the body to function, and strengthen our skin, hair and nails.

9. Seafood

Salmon is loaded with strong hair supporters like vitamin D and protein, it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy. Oysters are loaded with zinc – an essential element to prevent hair loss and maintain scalp health.

10. Water

Drinking one glass of water every hour you’re awake is essential to maintain the moisture in your skin and hair. It’s important to keep your body hydrated to maintain supple skin, reduce the appearance of wrinkles, relieve puffiness and give your skin the radiant glow. Water is what gives our hair the shine it needs by locking in the moisture. Enough water in our bodies’ aid in a smooth digestive system resulting in the appropriate flow of nutrients to our organs and this utilizing our food to the maximum potential.

Look into nature, improve or correct your diet, fortify your body with good nutrition, keep food with best food-saver and see the difference in your skin, hair and nails. The glow on your skin which reflects from within, is the one that is true and if you are able to maintain it, it will remain for life.