Eat your way gorgeous

Sure, most of us want to cut down on spending, but we also want superficial things like glossy hair, wrinkle-free skin, and strong nails. Yet these things aren’t superficial — they’re often the result of a well-nourished body. The beauty products that promise these effects cost a pretty penny, but the foods that can help you boost your looks are much less expensive, plus they’re good for your health. To look good from the inside out, try…

Omega 3 fatty acids
Omega 3s aren’t just good for your heart, they’re also great for your skin. Fatty fish, such as salmon, tuna, and halibut, is rich in this anti-inflammatory nutrient, and so are certain nuts and seeds like walnuts and flaxseeds. Omega 3s help us maintain the natural oil that keeps our scalp and hair from drying out. They also help retain the moisture in our skin, giving us a healthy, youthful look. Eat fish at least twice a week. You can also help boost your intake by sprinkling ground flaxseed into yogurt or using a little canola oil while cooking.

Vitamin C
It’s not just good for warding off colds. Our bodies use vitamin C to produce sebum, an oily substance that gets secreted by hair follicles and acts as a natural hair conditioner. The wonder vitamin helps our skin, too. In a study published in the American Journal of Clinical Nutrition, vitamin C was associated with fewer wrinkles and less skin dryness. Drinking a glass of orange juice provides you with 100% of your daily needs. Other sources include grapefruit, strawberries, green peppers, and broccoli. One more bonus? Vitamin C helps our bodies absorb iron, which leads us to…

Iron
Iron deficiency may contribute to hair loss as well as brittle nails. Increase your consumption of iron-rich foods, such as lentils, fortified cereals, dark green leafy vegetables, and lean proteins, and you’ll be sitting pretty.

Vitamin A/Beta-carotene
Beta-carotene, which gets converted to vitamin A in our bodies, acts as an antioxidant. Antioxidants protect against free radical damage and keep our skin healthy. Vitamin A also protects the oils in our scalp, so it’s important for soft, shiny hair. Too much vitamin A from supplements can be toxic, so focus on getting your daily dose from foods such as dark green leafy vegetables, carrots, and sweet potatoes.

Protein
Hair is made up of protein, so it makes sense that getting enough of it is essential for healthy, beautiful locks. Protein is also a component of collagen, which is responsible for the structure of our skin. Getting adequate protein helps prevent dry, brittle hair and wrinkled skin. Aim to get about 20% of your daily calories from protein. Good sources include chicken breast, fish, almonds, and beans.

Water
As always, water is very important! It helps hydrate you from the inside out. I recommend that my patients get some of their fluid intake from green tea, too, which is high in antioxidants and polyphenols. These protect against inflammation, which can eventually lead to wrinkles. If it sounds a lot easier and cheaper than the anti-wrinkle, 3-step process you’ve been doing nightly, that’s because it is!

Comments (2)

Show/Hide comments

Friday February 6, 2009 angie wrote:

... Great article. Helpful for all women and men too.

Thursday March 19, 2009 Kat wrote:

... As a cosmetician at a drug store, after a full skin diagnosis, I often recommend supplimenting with such things as Omega 3-6-9. In the winter I also find vitamin D to be helpful. Lack of sunlight can result in lack of energy and Seasonal Affective Disorder. The result is tired looking skin and less motivation to follow skin care regimes. This article is one I am keeping to show women that staying youthful cannot be maintained by just a cream.
Thanks!!

Add a Comment

Show/Hide comment form

Name

Email

Comment

Notify me of follow-up comments via e-mail