while a balanced diet is vital for you, we also take a variety of beauty supplements to meet our needs for certain nutrients. What do you think? Can a supplement provide all the nutrients you need each day? If your diet is not providing you with enough nutrients, a supplement is a wonderful complement. A good diet, however, cannot be replaced because it provides your body with all the vitamins, minerals, proteins, amino acids, and carbs it needs. Always follow good dietary guidelines in order to have gorgeous skin, hair, and nails. Here, I have selected a few foods that give you various nutrients for attractiveness.
- Fatty fish
Fatty acids are the principal constituent of fish responsible for causing skin beauty benefits. These include antioxidant properties, hair strengthening, healing, promotion of skin integrity, and prevention of dry and inflammatory skin conditions. Some healthy fish foods include seafood salad, steamed fish, roasted salmon, Tilapia lemon sauce and fish tacos.
Walnuts consist of omega-3 fatty acids, antioxidants, vitamin B, and Vitamin E that prevents ageing, hydrate skin cells, leaving skin bright and smooth. Furthermore, walnuts are valuable for hairs, too, as they support scalp health, fortify hairs and prevent baldness. Walnuts can be eaten plain or sprinkled on salads, oatmeal, yoghurt and cereals. These can be added to quinoa salads, pilaf and deserts.
The lutein in eggs hydrates and elasticizes skin, while the protein helps repair tissue and keep skin firm. Egg yolks are high in fatty acids, which add moisture to the skin, while egg whites include albumin, an essential protein that prevents pores and excess oil. Eggs can be utilized as baked egg with spinach, cheese eggs, smoked gouda, and mushroom baked eggs.
Avocado is helpful for skin, hair, and nails as of its biotin content. One avocado (weighing 200gm) contains1.85mcg biotin. Vitamin B7 (Biotin, vitamin H) promotes fatty acid production that makes skin nourished and promotes hairs and nails growth. Biotin also helps to improve the hydration, smoothness, and look of the skin. Biotin can also strengthen and speed up the growth of fingernails, according to particular research. Biotin can be used in a variety of ways in your beauty regimen. Some of its healthy recopies are smashed avocado, salmon-avocado rice, avocado salad, and avocado on toast are some of its healthy recipes.
Vitamin C (ascorbic acid) is the major ingredient of orange that maintains skin texture and repairs hair damage. One orange almost provides 70mg of vitamin C that meets with recommended dietary allowance. Vitamin C has been shown in a few clinical tests to help wrinkles. According to one study, using a vitamin C formulation daily for at least three months enhanced the appearance of fine and coarse wrinkles on the face and neck, as well as the general texture and appearance of the skin. It can be used as fresh juice and salad.
Berries are a rich source of antioxidants and salicylates that promotes blemish-free skin.
- Strawberries show skin brightening effects and prevent spots.
- Acai berries provide omega-3 fatty acids, folic acid, and zinc that promotes skin and hair health.
- Cranberries prevent acne because of resveratrol.
- Goji berries make skin nourished and support skin cell restoration by promoting blood flow.
- Elderberries consist of flavonoids, anthocyanins, and vitamin C that promote collagen and elastin synthesis.
- Broccoli and Spinach
Broccoli consists of zinc, vitamin C, lutein, and carotenoids, which prevent oxidative damage and thus protect skin and wrinkles. Spinach contains vitamins A, Ascorbic acid, and vitamin K, which gives synergistic effect to improve the radiance of your skin, repair scars, and strengthen your skin’s natural barrier.
Oatmeal is a rich source of protein (14%), making it beneficial to your body and skin. It also contains vitamins (particularly vitamin E), lipids and glucan, which is known for its skin-beneficial properties. Topical vitamin E products are widely used in the cosmetics industry to help reduce inflammation and make your skin look healthy. Vitamin E is an antioxidant that protects and moisturizes your skin simultaneously. Oats with warm milk, fresh fruits, nuts, and seeds are one of the most straight forward ways to eat them. Pour half cup of roasted oats into a bowl of warm milk and add whatever else your heart desires.
Coconut consists of various fatty acids including caprylic acid, linoleic acid, stearic acid, myristic acid and palmitic acid. Coconut is used orally, and oil is applied topically for various skin benefits, including hydration, soothing, antiviral, antibacterial, antifungal, and healing properties. It prevents skin rashes, dermatitis, and Sun damage. It can be utilized orally as coconut margarita, coconut smoothie, Yoghurt bark and coconut milk.
Mung bean phytoestrogens have been shown to help increase collagen and elastin production in the skin, as well as suppress the release of HMGB1 – a protein that contributes to inflammation. Beans are also known to improve hair quality by preventing biotin deficiency. Most legumes are abundant in fiber, protein, zinc, and antioxidants, which can help promote collagen formation and give your skin a youthful glow. Some of the healthy recipes for beans are pinto beans, refried beans, baked beans, beans with rice, and citrusy beans.