Beauty superfoods to keep you glowing on the inside and out
For Clear Skin
If you have sensitive or greasy skin, cut down on strong coffee, alcohol, chocolate, certain spices (pepper, ginger, curry powder, paprika and mustard) and fermented cheese, and try and avoid eating excessive amounts of fat and sugar.
Zinc is an antioxidant mineral, so if you suffer from spots it’s a must because it regulates sebum production and aids cell healing. Feed your skin: Shellfish, fish, whole grains and cereals.
Friendly bacteria in your digestive system protect your intestinal flora and strengthen your immune system, including your skin’s immune system! Feed your skin: Fermented yoghurts and dairy produce, leavened bread and some fermented veg such as sauerkraut.
For Beautiful Lips
Beautiful teeth are important, so cigarettes and coffee that stain are a no-no, as are sweet foods which rot your teeth. Get your fill of these nutrients to make your teeth strong, white and dazzling.
Calcium builds and strengthens teeth. Feed your teeth: Dairy produce, fruit, vegetables and some types of mineral water.
Along with calcium, phosphorus forms the mineral ‘weave’ of our bones. Feed your teeth: All foods contain phosphorus, so as long as you eat a balanced diet you’ll get enough of it.
Fluorine is a trace element that strengthens tooth enamel. Feed your teeth: Mineral water that contains fluorine, radishes, cress, cherries and tomatoes.
For Shiny Hair
The state of your skin and hair is a pretty bang on accurate indicator of whether or not you’re getting your fill of nutrients and you’re healthy. When we’re unwell or unhealthy, our hair becomes fragile, dry and brittle, and can even fall out.
These all contribute to healthy hair, especially B2, which regulates the scalp’s sebum; B5, which improves the structure and shine of the hair; and B8, which slows down hair loss and the appearance of grey hairs. Feed your hair: Whole grains and cereals, meat, fish, eggs and brewer’s yeast (live yeast).
Zinc aids hair growth. Zinc deficiency hinders the formation of keratin, causing your hair follicles to atrophy. Feed your hair: Shellfish, fish, whole grains and cereals.
For Perfect Nails
Like our hair, our nails reflect the state of our health. If your nails break easily, are weak or have white marks on them, they’re trying to tell you something: you have nutritional deficiencies! Keep an eye on your nails and adjust your diet accordingly if you’re missing out on these nutrients:
Calcium strengthens nails and makes them grow. Feed your nails: Dairy produce, fruit and vegetables and some types of mineral water.
Iron is a fortifying trace element that enriches red blood cells and increases oxygenisation of tissue, especially in nails that break easily. Feed your nails: Red meat, shellfish and pulses.
Sulphur is a misunderstood mineral that’s vital for strong nails (it strengthens the nail structure). Feed your nails: Seafood, asparagus, onion, garlic and cabbage.
A Day’s Beauty Food
Fancy a day of beauty food to get you into good habits? Here’s a menu to try!
A hot drink
A glass of fresh fruit juice or a piece of fresh fruit
A fermented milk yoghurt or soya yoghurt
2 slices of wholemeal bread with Omega-3 rich butter (butter made with vegetable oil is better than animal fat butter)
A piece of fresh fruit
A plate of raw veg or mixed salad (containing shallots, chives, parsley and other herbs with lemon juice and a drizzle of rapeseed oil)
Around 150g oily fish
Steamed vegetables and whole grains/cereals with a drizzle of olive oil
A piece of fresh fruit
Green tea (left to infuse for less than 2min)
A yoghurt or a piece of fresh fruit
Mixed vegetable soup
100-150g steamed fish and steamed vegetables
A yoghurt or fresh fruit salad