1. RED & ORANGE VEGETABLES
A bright diet means brighter skin! All the red and orange hued vegetables including sweet potato, carrots and bell peppers are rich in beta carotene. The body converts beta carotene to vitamin A, which plays an essential role protecting and repairing the skin to keep it glowing with good health.
Tip: You can have too much of a good thing - too much beta carotene can make your skin and nails start to take a yellow tone - but it would take a lot!
2. FISH & SHELLFISH
Seafood comes packed with a whole range of nutrients from fatty acids to vitamins and minerals, offering a multitude of health benefits, not least for your hair and skin. Selenium is known to promote healthy hair and a healthy scalp and Copper to help prevent hair greying. Meanwhile Niacin, Biotin and Iodine help contribute to strong, vital skin.
Tip: Try and make fish and shellfish your main protein choice twice a week. Where possible, try and choose those that are responsibly fished to do your bit for the environment.
3. SPINACH
All dark green vegetables including broccoli, kale, chard and watercress are true beauty superheroes, loaded with iron, beta carotene, vitamin C and minerals. Spinach is one of our favourites for its versatility - raw in salads, mixed with other fruits and vegetables in smoothies, lightly steamed or wilted over warm foods.
Tip: The water-soluble nutrients like Vitamin C in spinach and other greens can be easily lost if they are overcooked - make raw leaves your #1 choice whenever possible.
4. BERRIES
Beyond the obvious sweet, juicy deliciousness of berries lie amazing skin-loving nutrients like vitamin C, which helps boost collagen production, as well as antioxidants called polyphenols. Blackcurrants, bilberries and strawberries are all excellent sources.
Tip: Keep a supply of berries in the freezer for quick breakfast, smoothie or dessert fixes. Freezing retains all the nutrition of fresh berries - they can actually even be better if they are preserved immediately, when they are at the peak of freshness.
5. NUTS & SEEDS
Walnuts, almonds, Brazil nuts; chia, sunflower and pumpkin seeds. Whatever your nut or seed of choice they are tiny beauty powerhouses every one, packed with goodies like biotin, selenium and zinc, promoting firm, moisturised, glowing skin and strong, glossy hair.
Tip: A small handful of nuts or seeds a day is all you need for a healthy intake.
