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

Supplements can promise glossy hair, strong nails and clear, youthful skin but, unless you have a diagnosed deficiency, a good diet will give you what you need

 

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.

Then read this: 'You don’t need diet supplements to have a healthy complexion'

 

VITAMIN C (above)

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

Brown Rice

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

cocoa

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

Mushrooms

Function:  Contributes to the maintenance of normal skin.

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


NIACIN AND RIBOFLAVIN

eggs

Function:  Contributes to the maintenance of normal skin.

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


SELENIUM

Dreidfruitgetty

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

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


VITAMIN A

Carrots

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

Avocado

Function: Contributes to protection of cells from oxidative stress. 

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


ZINC

Shellfish

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

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

 

Now try this: 'You don’t need diet supplements to have a healthy complexion'

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