1. RED AND YELLOW VEGETABLES
All yellow and red vegetables – such as pumpkin, rose hips, persimmons, sweet potatoes, carrots, bell peppers – are rich in beta-carotene, a carotenoid (i.e. precursor) vitamin A known for its protective and regenerating properties for the skin. A real must-have!
2. FISH AND SEAFOOD
Seafoods and fish are rich in essential fatty acids and micronutrients for skin, hair and nails. For example, selenium helps to strengthen hair and maintain a healthy scalp, while copper helps prevent gray hair. Niacin, biotin and iodine are involved in maintaining healthy skin. Start with two servings of fish and seafood a week for a healthy start.
READ MORE: 5 Health Benefits Of Spinach You Never Knew
Real super-heroes – kale salad, broccoli, beets – all these green vegetables are rich in iron, beta-carotene, vitamin C. The main (read – universal) hero of this universe is spinach. Make salad, mix with fruits and vegetables, steam or top on hot dishes. The top tip is not to overdo it with cooking – the higher the temperature, the less beneficial nutrients are left in the spinach. Better yet, eat your spinach raw.
Berries are high in vitamin C, which helps to improve collagen production, as well as antioxidant polyphenols. Eat strawberries, black currants and blueberries for breakfast, make berry smoothies, or garnish desserts. Do not be afraid of frozen berries: the cold retains all the nutrients, so you can eat fresh food all year round. The main thing is to eat the berries immediately after taking them out of the refrigerator.
READ MORE: 10 Things Your Feet Say About Your Health
5. NUTS AND SUPERFOOD
Small and remote – walnuts, pine nuts, almonds, chia seeds, sunflower seeds, pumpkin seeds are literally created to help skin and hair to be healthy, beautiful and shiny. Judge for yourself: selenium, zinc, biotin are responsible for maintaining the elasticity and moisture level of the skin, and also help to strengthen the hair and give it shine. A handful of nuts or seeds per day should be sufficient.