A Forkful of Flawless: How to Eat Your Way to Better Hair, Skin and Nails

by Christie Cash July 22, 2015

A Forkful of Flawless: How to Eat Your Way to Better Hair, Skin and Nails

Fill up your grocery cart with these pretty-producing ingredients stat. These eight foods are rich in biotin and antioxidants, so not only are you doing yourself a favor nutrition-wise, but you’ll reap multiple benefits for your hair, skin, and nails. Who knew your breakfast of an omelet and yogurt was making you so gorgeous?

Try Nuts and Legumes for a Healthy Scalp

Protein and vitamin E are crucial for the growth of healthy nails and hair, not to mention developing enviable bi’s and tri’s. Nuts and nut-based butters, like almonds and peanut butter, are fantastic sources of these nutrients and are especially great for a healthy scalp.

Vegetarians can have particular difficulty consuming an adequate amount of protein, but legumes such as black-eyed peas, kidney beans and edamame as well as stir-fried tofu make great snacks and are loaded with vitamins and minerals, including biotin. An extra helping of these on the side will help ensure that your hair flip is a shiny one.

Eat Leafy Greens for Glowing Skin

For a gorgeous glow, things need to get dark—dark and leafy, that is. Kale, collards, beet greens, and arugula greens all contain vitamins, minerals, and antioxidants that hydrate and replenish your skin, giving you a radiance no luminizing bronzer can recreate.

Vitamin C and beta-carotene do your fine lines a favor by stimulating collagen production in skin cells, which is essential for maintaining skin elasticity and firmness. Beta-carotene also helps heal skin sensitivity by reducing the evidence of damage, such as sun exposure, that has been caused over time. These greens get bonus points by helping to detoxify your skin, clearing the skin of impurities so you can be beaming from the inside out.

Snack on Eggs to Prevent Breakouts

Protein, biotin, zinc, iron, B vitamins—eggs have the good stuff, and lots of it. Omega fatty acids are actually the foundation for thriving cell membranes, and play a key role in increasing blood flow and producing the skin’s natural oils. Without them, your skin would be perpetually dry, inflamed, and broken out. No thank you!

Eggs are probably one of the easiest-to-prepare ways to get your extra dose of beauty for the day, and are incredibly versatile so you don’t suffer from a bored palate. Even if you do not want a whole meal of something scrambled, poached, or sunny side up, it is very easy to add chopped hard-boiled eggs to a salad or as a snack.

Whole Grains for Continuous Good Hair Days

Whole grains are like Cindy Crawford: you want to hate them for being so perfect in every possible way, but you just can’t, because they continue to be endlessly fabulous. Starting your morning with whole grain cereal, particularly one enriched with B vitamins, is an ideal way to begin the day, and continuing to nibble on those like rice and barley will supply all you need for a future of good hair days. If drawing Cindy’s signature mole on your upper lip will help you feel that much more amazing, feel free, but we doubt you’ll be needing that beauty mark to feel beautiful.

Consume Veggies to Prevent PreMature Aging

Water-rich vegetables like cucumbers, carrots, celery, and beets eliminate the need for fancy face creams and expensive serums. Beets alone are composed of 75% water that works differently than the water you drink—hydrating the skin directly instead of flushing toxins out of the body.

Hydrating vegetables are also full of phytoceramides, lipids that come from plants and nourish cellular walls to help prevent wrinkles and sagging skin. Nurturing the skin from the inside is always more effective than layering on five kinds of moisturizer, so do the whole body good and load up on the stuff that counts.

Drink Milk for Longer Hair and Stronger Nails

Calcium is good for the bones, yadda yadda yadda, this is old news. But did you know that milk and other dairy products are also great sources of biotin, a hair, skin and nail promoting compound? If you’re raising a budding beauty junkie who refuses to finish her glass of milk in the morning, remind her that taking that final gulp, along with enjoying her favorite cheeses and yogurt, will do wonders for growing long mermaid hair.

Also let her know that long, strong nails are more fun to do nail art on, and amazing skin is the perfect canvas for applying too much of Mom’s expensive blush. Go ahead and pour her another glass; we don’t foresee any arguments in the future.

If dairy isn't an option, there's always biotin-containing supplements available like BikiniBOD.

Meat as a Protein Source to Improve Skin

All of the lady carnivores out there are at no loss for sources of protein. To get the most out of your meat, it’s important to enjoy the kinds that provide the greatest value from the inside out. Chicken breast, liver, and oily fish like tuna and salmon are particularly high in the nutrients that keep you looking impeccable, and are easy to combine with other pantry staples on this list for a comprehensive meal that’s teeming with all things good.

Use Herbs as Anti-Inflammatory Agents

Never look at your spice rack the same way again! Herbs are often seen as flavor-makers for an otherwise bland dinner, or relegated to afternoon tea and sipped absent-mindedly, but you’d never overlook them if you know all of the beautiful things they could do. Basil on your vanity? Sage in your makeup bag? Embrace your inner hippie and see what these plants can do.

Herbs are awesome anti-inflammatory agents and provide a plethora of antioxidants to clear and sooth irritated skin. They can be effective, all-natural healers for specific skin conditions, and can nourish your hair and nails with fatty acids, vitamins, and minerals. Add some chamomile to your smoothie or dandelion to your salad, and flaunt your flower child side.

It’s difficult to juggle all of the things we have to do in one day, but combining eating well and being a babe cuts the effort in half and shoots your overall health (and confidence!) through the roof.

Foods full of nutrients that support the growth of healthy hair and nails while revealing flawless skin are just another reason that taking pride in yourself by enjoying a wholesome diet is so important.

Everybody has time to feel sexy, and with these foods working double-duty, you can afford to work a little more of that into your schedule!

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Christie Cash
Christie Cash


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