You can get instant beauty from your makeup set, but the secret for long lasting beautiful skin, hair, nails is on your food. Forget about makeup and supplements. Eat these whole foods will make your skin clearer, hair shinier, and nails stronger because when you eat whole foods you will get whole nutrients.
Biotin or Vitamin B7 or Vitamin H really helps for healthier hair. Lack of Biotin will lead you to hair loss and make your nails brittle. Biotin is responsible to form the basis of skin, hair and nail cells. Biotin also helps to reduce wrinkles and promotes skin health.
Foods containing Biotin: soybeans, almonds, walnuts, yogurt, salmon, whole-wheat breads, milk, chicken, eggs
2. Vitamin A
Vitamin A is not only for healthy eyes, but also responsible to repair skin tissue. With adequate amount of Vitamin A you will get better skin.
Foods containing Vitamin A: Papayas, dragon fruits, apples, bananas, cereals, dairy foods
3. Vitamin C
Vitamin C has a lot of benefits for our skin. Vitamin C can reduce the sun damage on your skin, promotes collagen for firmer skin, reduce inflammation and irritation, and also become the shield of your skin from free radicals that can promote premature aging to your skin.
Your body can’t make its own Vitamin C, so you need to take more foods that contain Vitamin C. The Recommended Dietary Allowances (RDA) of Vitamin C is 75 mg per day for females who don’t smoke.
Foods containing Vitamin C: Red pepper, oranges, grapefruit, broccoli, strawberries
4. Vitamin D
Vitamin D helps your body to boost the production of collagen and make your skin more supple and glowing. The best source of Vitamin D is from the Sun. Unfortunately, overexposure of the sun can lead to sunburn, skin cancer, and premature skin aging.
Foods containing Vitamin D: Cheese, yogurt, salmon, milk, cereals
5. Omega-3 fatty acids
If you have problems with whiteheads or blackheads on your skin, you should eat more foods with omega-3 fatty acids. Omega-3 fatty acids helps reducing inflammation under the skin, and also preventing clogged pores and makes your skin clearer!.
It also helps you to prevent hair loss. Omega-3 fatty acids nourish your hair follicles for stronger and shinier hair.
Foods containing Omega-3 fatty acids: Avocado, sardines, salmon, anchovies, tuna, chia seeds, walnuts, flaxseeds
Selenium boosts hair growth and reduces dandruff. Selenium can destroy fungus that can cause dandruff from the scalp. Even though Selenium is great for your hair, you have to avoid excessive Selenium consumption. Excessive consumption of Selenium can lead into diabetes, low blood pressure, and several other disorders.
Foods containing Selenium: Brazil nuts, tuna, sardines, mushrooms, oatmeal, eggs
Eating these healthy foods will give big impact on our body. And of course the effects won’t come overnight. It takes patience for long lasting natural beauty. So, what are you waiting for? Let’s hit the grocery store!