Want beautiful skin? Try these
THE saying, “you are what you eat” has been proven true time and again, as certain foods not only affect your weight, but increase your risk of disease and have implications for the quality of your hair, skin and nails.
According to nutrition specialist Dr Joy Callender, healthy hair, skin and nails are dependent on not just products applied topically, but on a healthy, balanced diet as well. She explained that when there is an imbalance in specific nutrients, deficiencies or inadequate hydration, problems are encountered.
But Dr Callender said the skin is an important organ for elimination, and a good diet is based on lean protein foods; complex whole grains and ground provisions; healthy and essential fats; and a variety of vegetables and fruits which provide the vitamins and minerals needed for glowing skin, shiny, bouncy hair and strong nails.
Dr Callender said some of the common problems people encounter are excessive hair loss, dry, brittle hair, greasy hair, wrinkles and fine lines, dry skin and oily skin, while issues with the nails include them being soft, brittle, and filled with ridges.
To combat these, Dr Callender suggests consuming the following:
Water
The nutrition specialist said adequate hydration, especially from water, is essential. She explained that high water volume foods should also be included in one’s diet — for example, lettuce, cho cho and watermelon. Water is good for kidney health, and flushes toxins from the body resulting in healthy skin, hair and nails.
Proteins
These are essentially good for your hair and nails. Protein produces keratin, which is good for hair and nail growth. Dr Callender said high-quality protein foods include fish, skinless chicken, tuna, lentils and yoghurt.
Healthy fats
“These include cold-pressed or expeller-pressed oils such as in oily fish like sardines, tuna, mackerel, salmon and herring. These foods are also good sources of the often inadequate omega 3 and fatty acids, which promote healthy skin and shiny hair. Avocado is also a healthy fat,” she said.
Fibre
Dr Callender explained that although this is not a nutrient in the strict sense of the word, adequate fibre is important for elimination and intestinal health. She said it rebuilds and promotes glowing skin, hair and nails.
Biotin
Biotin, according to Dr Callender, is found in egg yolks, liver, brown rice, whole grains and legumes. It is excellent for promoting hair and nail growth and good health.
Calcium
Found mainly in dairy products or their substitutes such as soy and almond milk, Dr Callender said one should ensure that the latter is fortified with calcium. She said sardines; salmon — with bones; dark green, leafy vegetables; yoghurt, particularly Greek yogurt; have extra protein and pantothenic acid (a bonus). Vitamin D is needed to absorb calcium, which promotes healthy hair and nails
Antioxidants
“These help to protect against oxidative damage to the skin and include foods high in Vitamins A, C, E, and Selenium,” Dr Callender said. “Red, orange, and yellow foods, for example sweet potato, cherries, guava and oranges, are especially useful as sources of Vitamin C, which are important for collagen production for the skin. Vitamin E foods include wheat germ, nuts and seeds, and healthy oils.”
Vitamin B6
Ripe bananas, fortified cereals and avocado all contain Vitamin B6 and promote healthy hair and nails.
Selenium
Dr Callender said fish and seafoods, lean meat, whole grains, onion and garlic contain selenium and are good for the hair and nails, while they protects the skin’s elasticity and quality.
Zinc
Dr Callender said this is found in pumpkin seeds, mushrooms, oysters, whole grains and lean meat. Alopecia, hair dryness and brittleness can be a sign of zinc deficiency. However, she noted that problems such as infections and bald spots should be dealt with by an expert in the appropriate field.
