When it comes to the health of your skin, eyes and hair there’s definitely a lot of truth in the phrase ‘you are what you eat.’ Because, frankly, if you’re not putting the right food into your body, your appearance and all-round health will show it. And not in a good way. Not to mention damaging the true potential of your skincare products.
It's proven that a balanced diet that’s high in vitamins, minerals, antioxidants and nutrients, but doesn’t deprive you of treats every now and again, is the best way to go to help keep you looking and feeling fantastic.
Here we’ve rounded up eight of the best foods to pile onto your shopping list on a regular basis to boost your skin, eyes and hair ...
When it comes to the health of your skin, eyes and hair there’s definitely a lot of truth in the phrase ‘you are what you eat.’ Because, frankly, if you’re not putting the right food into your body, your appearance and all-round health will show it. And not in a good way. Not to mention damaging the true potential of your skincare products.
It's proven that a balanced diet that’s high in vitamins, minerals, antioxidants and nutrients, but doesn’t deprive you of treats every now and again, is the best way to go to help keep you looking and feeling fantastic.
Here we’ve rounded up eight of the best foods to pile onto your shopping list on a regular basis to boost your skin, eyes and hair ...
1. Oily Fish
Salmon, anchovies, herring, mackerel and sardines are incredibly good for your skin and hair as they’re rich in omega-3 fatty acids. So what, you may ask? Well, fatty acids are an important component in sebum which keeps your skin, scalp and hair nourished and moisturised.
Upping your levels of omega-3 fatty acids, in particular, is a great way to encourage your skin’s natural barrier function to run smoothly, helping to boost hair growth, reduce hair loss and combat dryness of the skin.
Oily fishes also contain plenty of protein, biotin, antioxidants and amino acids which support the production of collagen, keratin and elastin. Super important stuff for strong, healthy hair and skin.
2. Tomatoes
Foods that contain a high volume of water get big bonus points for obvious reasons. But while tomatoes contain a whopping 95 percent of H2O, they’re so much more than a source of juicy hydration for your skin and hair.
Packed with vitamin C, K and potassium, tomatoes contain a carotenoid called lycopene. Lycopene is a potent antioxidant that helps neutralize skin- and hair-damaging free radicals which are inevitable in life thanks to pollution, UV radiation and stress. It also kick-starts your body’s own antioxidant system to encourage further defence from environmental aggressors. Call it a double-whammy powerhouse of protection, if you will.
Lycopene has also been shown to help reduce redness, sun damage and inflammation while increasing resilience in your skin. And it’s worth noting that the redder the tom, the most lycopene it contains!
3. Oats
Oats are a great shout for maintaining healthy hair and skin, providing so many beauty benefits we’ve almost lost count! With a decent fat content (the good version, of course!) and a good helping of zinc, magnesium, potassium and biotin, oats are particularly good for strengthening and nourishing dry, brittle or over-processed hair.
As far as your skin goes, a morning bowl of porridge helps feed and protect your skin with amino acids and flavonoids. Furthermore, vitamin E, combined with the anti-inflammatory properties of oats, provides an ideal soothing cushion for dry, irritated skin and acne breakouts.
Oats are also shown to help reduce water retention which is great news for anyone who suffers with puffy eyes.
4. Sweet Potatoes
Even regular potatoes contain nutritious benefits for your skin and hair but if you really want to up the spud ante, head to the sweet stuff.
So, what do sweet potatoes have going for them? Namely, beta-carotene. Beta-carotene is a precursor to vitamin A which means that your body turns it into vitamin A once it’s been consumed.
And vitamin A is a big deal for your skin (the mighty retinol is a form of vitamin A!) because it helps supports collagen and elastin production while encouraging cell turnover and hence helping in the fight against premature ageing.
What might be news to you, however, is that vitamin A also promotes keratin production making it a vital nutrient for strong, luscious hair.
5. Nuts and Seeds
Nuts and seeds – when not roasted in a ton of salt, of course – are packed with fatty acids to help your skin and hair retain moisture. They’re also a great source of protein, vitamins and minerals which provide the building blocks of healthy hair and skin.
Pumpkin seeds, for example, contain a veritable A-Z of vitamins including A, C and K which not only provide exceptional antioxidant protection but also help balance sebum to nourish, soothe and strengthen your scalp and complexion. Sunflower seeds are also a great choice for sprinkling on your salad as they contain biotin which is known to promote thicker, smoother and shinier hair.
Looking for a superior nut to snack on? Then walnuts are tough to beat. Like oily fish, walnuts are a great source of omega-3 fatty acids. They’re also rich in zinc which is essential for healing and reducing inflammation.
6. Eggs
Eggs might not be the most obvious go-to in terms of dietary musts for your skin and hair, but they boast of a whole host of beauty-enhancing goodies. For starters, just one large egg can contain up to seven grams of protein which is one of the most essential nutrients for healthy hair and skin.
How so? Well, protein provides a source of amino acids which help generate new proteins like collagen, keratin and elastin.
Eggs also contain sulphur which accelerates collagen and keratin synthesis; selenium which activates enzymes to help protect your skin from environmental damage; vitamin D to ensure healthy hair growth, and lutein, an antioxidant which is known to protect your eyes.
Fun Fact: Lutein also helps increase hydration and elasticity in your skin and scalp. Bonus!
7. Leafy Greens
Dark, leafy greens like spinach, kale, broccoli and collard greens are quite possibly the kings and queens of beauty superfoods. Packed, literally brimming, with antioxidants and vitamins they offer everything from vitamin A (thanks to an abundance of beta-carotene) to vitamins C and E which are the gold-standard antioxidant double act for fighting against the perils of environmental damage and inflammation.
Folate (aka folic acid) is another notch on the belt for leafy greens as this accelerates cell regeneration and boosts collagen metabolism to promote brighter, younger-looking skin and healthier, shinier hair. It also works hard to reduce oxidative stress (one of the main triggers of fine lines and wrinkles) and helps strengthen your skin’s barrier function.
8. Berries
As with leafy greens, berries are a must for your skin and hair, being packed with an almost unbeatable amount of antioxidants which are essential for protecting your skin and scalp from those pesky, and super damaging free radicals.
It’s hard to choose one berry that beats all others, but blueberries have to be up there. Chock full of fibre and vitamins as well as those awesome antioxidants, blueberries boost your blood flow and contain salicylic acid which helps improve cell turnover for healthier hair and skin. Their anti-inflammatory properties also make them a pretty fabulous choice for helping deal with acne-prone skin.
Other great choices include cranberries, blackberries, goji berries and, even better, açai berries. Açai berries contain copper which is thought to help maintain an even skin tone and prevent dark spots. Who knew?!
Your next useful step
A calmer place to start. Understand what has changed, simplify your routine and decide what feels right for you.
Follow my guided path →Keep your two-minute routine handy
Open the free printable morning & evening routine →
For practical care notes, new Journal guides and HIGHBORN offers by email, join Tracey's list below.