Good looks come from within—not just from the surface. Factors like sleep, stress, and exercise all play a role in the health of our skin and hair. But one of the most important elements is nutrition. What we feed our bodies directly impacts how glowy (or not!) our skin and hair look. Beauty Inside Out: How Nutrition Impacts Your Skin and Hair will show you how focusing on good nutrition can make a noticeable difference in your outward appearance.
1. Nourish for Glow: How Diet Influences Your Outer Beauty
We have heard the phrase “you are what you eat”. That couldn’t be truer when it comes to beauty! What goes on your plate is directly associated with what shows up on your face, hair, and skin. Here are a few ways in which you can eat your way to a glowing complexion:
- Eat nutrient-rich foods: A variety of fruits, vegetables, whole grains, nuts, and seeds are not only good for overall health, but also for radiant skin, hair and nails. Aim for 5-7 servings of fruits and veggies per day and snack on nuts, which are full of vitamins, minerals, and healthy fats.
- Opt for healthy fats: Healthy fats are essential for maintaining a glowing, youthful complexion. Foods like avocados and olive oil contain essential fatty acids that help keep skin hydrated and nourished. Additionally, consuming fatty fish like salmon and mackerel is linked with improved skin health.
- Avoid processed foods: Foods that are heavily processed and loaded with sugar and salt can have harmful effects on not only your general health, but your aesthetics as well. Reach for minimally processed foods such as fresh produce and organic proteins instead.
- Drink plenty of water: Staying hydrated is essential for a healthy, glowing complexion. As a general rule, you should aim to drink about eight 8-ounce glasses a day. It might be hard to do it all at once, so break it up and sip on water throughout the day.
Imbalanced Gut Flora
The key to beautiful skin also lies in your gut health. A balanced gut flora with a variety of beneficial microbes can help reduce inflammation in the body, leading to a healthier skin from the inside out. Foods rich in probiotics, like yogurt, kimchi, and kefir, can help cultivate good gut bacteria while also nourishing the digestive system.
Supplements
Sometimes it may be difficult to make sure you get all of the nutrients you need from your diet alone. Supplements can become a great addition to your daily routine, especially if you find yourself low on a particular vitamin or mineral. Vitamin E, zinc, selenium, and iron are particularly important for healthy, glowing skin so consider introducing them in your diet if you feel you need some extra nourishment.
2. Feed Your Skin from the Inside Out: Nutrients that Support Skin & Hair Health
Your skin and hair have their own nutritional requirements; if you want to look your best, pay attention to what you put in! Here are some of the most important nutrients to nourish and support your skin and hair, from the inside out:
- Vitamins: Vitamins A, C, and E are especially beneficial for enhancing skin and hair health. Vitamin A helps keep the skin hydrated and ensure your hair has enough oil for healthy locks, while vitamin C stimulates collagen production for plump skin and glossy hair. Finally, vitamin E is a powerful antioxidant that protects skin from sun damage and strengthens hair.
- Omega-3 fatty acids: These fatty acids are essential for balancing the skin’s natural oils, which help keep your skin and hair healthy and promote hair growth. Cold water fish like salmon, tuna, anchovies, and sardines are high in omega-3s.
- Zinc: Our bodies need zinc to help promote healthy skin growth and repair, and to stimulate hair follicles for healthy, shiny locks.
- Selenium: This trace mineral is essential for skin and hair health; it helps protect our cells from oxidative damage and boosts the production of sebum, the body’s natural oil.
- Iron: Iron is important for cells to receive oxygen, and this is especially important for hair growth and health. Iron deficiency can negatively affect hair growth and lead to thinning hair.
B Vitamins: Niacin, biotin, and other B-vitamins (B6 and B12) help support hair health. Biotin aids in cell production which is essential for healthy skin and hair, and the other B-vitamins help keep hair healthy by slowing down the aging process.
Vitamin D: Vitamin D is important for healthy skin and hair. It helps skin stay hydrated and helps protect hair from damage. Vitamin D is also essential for the absorption of other minerals like iron, so it is important to get enough of it in your diet.
Antioxidants: Antioxidants like green tea, blueberries, and acai berries are essential for healthy skin and hair. They help protect skin from damage caused by free radicals, and they also help keep hair follicles healthy so hair can grow strong and shiny.
3. Enhancing Outer Beauty through Internal Health
The saying ‘beauty comes from within’ has become increasingly widespread – and for good reason. What we eat and how we care for our bodies on the inside directly influences the way we look on the outside. To achieve a genuine and lasting enhancement of your appearance, start by nourishing your core.
A healthy diet is essential for promoting a healthy body and beautiful skin. Eat plenty of green vegetables, lean proteins and whole grains. They’re full of important nutrients, such as protein, vitamins A, K, E and C and omega fatty acids. These impact several aspects of our physical health, as well as skin and hair condition.
In addition to what you put in your body, how you treat it on the outside has immense impacts too. Start by creating a complements skincare routine to fit your complexion. Use natural oils and creams that are free of harsh chemical, to keep your skin soft and supple.
Getting regular exercise is another great way to look and feel your best. Exercise boosts endorphins and aids in self-confidence, as well as helping you to achieve and maintain a toned figure. Physical activity is also great for boosting circulation and making your skin glow.
Finally, consider yoga or meditation. Taking time out of your day to be mindful and practice self-care can keep you feeling relaxed and energised. It’s true what they say; inner beauty radiates outward, so take care of your wellbeing and cultivate some lasting beauty along the way.
- Eat plenty of greens and lean proteins.
- Create a skincare routine.
- Exercise regularly.
- Practice yoga or meditation.
4. Putting Wellness First: Invest in Beauty from the Inside Out
Wellness is about so much more than external beauty; it’s about feeling our best mentally and physically, and enjoying our life experiences as a result. These days, it’s easy to get caught up in the latest trend, but the inside always matters most.
To start investing in your wellness from the inside out, start nourishing your body. Eating nutritious food, drinking plenty of water, and making sure your body gets the proper amount of rest and exercise are essential. Make sure you’re taking the time to care for yourself, and listen to your cravings to ensure you’re getting what you need for ultimate wellness.
When it comes to your mental wellbeing, practice mindfulness and self-reflection. Take some time each day to turn inward and get aware of how you’re feeling. Consider keeping a daily journal to document your thoughts and experiences. Emotional and mental health is just as important as physical health, so learn what works best for you to stay connected to yourself.
Wellness trends can come and go, but self-care should never take a back seat. Here are a few ideas to make wellness the priority:
- Invest in self-care: Try adding a relaxing activity into your weekly routine, like a massage, yoga, meditation, or simply a good-old bubble bath.
- Stay connected: It’s always the best medicine. Surround yourself with positive, like-minded people who understand and celebrate your wellbeing.
- Unplug: Use technology, but don’t let it control you. Take some time to unplug and stream your favorite show or work on a creative project.
- Explore: Set aside time in your day to do something fun and new. Make sure it’s something that makes you feel alive!
The most important thing is to both love and accept yourself, imperfections and all. Your wellness journey should be a process of self-discovery, and it’s all about establishing a relationship with yourself that makes it easier to do what works best for you.
If you’re looking to improve the look and feel of your skin and hair, start with your nutrition. The effects of good diet and nutrition are beautiful, both inside and out. Nourish your entire body to help put your best face forward.
