No more pills: eat your way to great skin and hair

Supplements can provide nutrients, but unless you have a diagnosed deficiency, eating well is probably the easiest way to getting all the nutrition you need for great skin, hair and nails. Follow our quick guide below to the essential nutrients and all the tasty natural foodstuffs that supply them.

[ 'You don’t need diet supplements to have a healthy complexion' ]

VITAMIN C (above)

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Photograph: Getty Images

Function: Contributes to normal collagen formation for normal function of gums, teeth and skin.

Food sources: Red peppers, strawberries, papaya, kiwi, oranges, blackcurrants, curly kale, brussels sprouts and broccoli.

BIOTIN

Function: Contributes to maintenance of normal hair and skin.

Food sources: Liver, yeast extract, nuts, brown rice, eggs, dairy produce, dried fruit, avocado and bananas.

COPPER

Function: Contributes to normal hair and skin pigmentation.

Food sources: Shellfish, wholegrains, beans, peas, nuts, organ meats, cocoa, yeast, potatoes, dried fruits and mushrooms.

IODINE

Function:  Contributes to the maintenance of normal skin.

Food sources: Mushrooms, onions, tomatoes, strawberries, bananas and dairy produce.

NIACIN AND RIBOFLAVIN

Function:  Contributes to the maintenance of normal skin.

Food sources: Wholegrains, dairy, eggs, lean meat, pulses, nuts, green veg, potatoes and dried fruit.

SELENIUM

Function: Contributes to the maintenance of normal hair and nails.

Food sources: Brazil nuts, seafood, sunflower seeds, dried fruit, mushrooms and onions.

VITAMIN A

Function: Contributes to the maintenance of normal skin.

Food sources: Carrots, sweet potato, red peppers, spinach, butternut squash, watercress, apricots, mangoes and canteloupe melon.

VITAMIN E

Function: Contributes to protection of cells from oxidative stress.

Food sources: Avocado, blackberries,  sweet potato, tomatoes, rapeseed and olive oil, nuts and seeds.

ZINC

Function: Contributes to maintenance of normal hair, skin and nails.

Food sources: Seafood, lean red meat, chicken, eggs, nuts and dried fruit.

[ 'You don’t need diet supplements to have a healthy complexion' ]