Are These 5 Beauty-Enhancing Nutrients in Your Diet?

Photo courtesy of Getty
Photo courtesy of Getty

Looking good isn’t just something current pop culture?is obsessed with. If historical evidence is anything to go by, even our ancestors took a lot of pains to stay on top of their beauty game. What was different though at that time, was that they relied on nature?s gifts to enhance their physical charm and to fight Father Time.?With the growing impact of modern media today, people?s fascination with looking good has risen. However, the solutions many?turn to in hopes of boosting their beauty have experienced a massive shift from the natural route that our foremothers took.

Today, after many years of economic progress and clinical research, beauty giants and cosmetologists have introduced many ?beautifying? products, treatments, and surgeries. Many of these measures, however, have serious safety concerns?and can even impact your overall well-being and health, making you susceptible to premature aging, allergies, and even cancer. Luckily, we’re amidst a paradigm shift where time tested beauty traditions are making a comeback and more people are understanding how the nutrients you ingest via the foods?you eat affect how you look.

Here are five beauty-enhancing nutrients?that you can obtain from foods–easily,?safely. and naturally:

1. Biotin ? When you put in many weeks of effort to grow your nails, it?s rather disheartening to see them crack and chip, especially when you’ve spent a bomb on your fancy manicure. You may blame the nature of your work for the constant nail breakage and may try many nail-care products to strengthen your nails. What you must know, however, is that instead of looking for temporary solutions, addressing the nutrient deficiency from within will ensure that the problem comes to a halt. Biotin, a B vitamin is found in foods like bananas, raw dairy products, mushrooms, tuna and peanut butter. Biotin not only helps aid nail growth but improves hair growth as well, reports the Linus Pauling Institute. Biotin even regulates metabolic function and keeps glucose levels in check.

2. Iron ? If you notice?chunks of your hair falling out, on?your pillow, the bathroom sink, or even when brushing your hair, and the reason behind it could be have to do with your diet! A diet deficient in iron can lead to anemia, which is one of the most common causes of thinning hair. This is because a lack of iron in the body can cause a reduction in the levels of red blood cells, which are responsible for delivering nutrition to the cells. It can thus reduce the flow of essential nutrients to the hair follicles, making them dry, dull and brittle. Try adding iron-rich?foods like nuts, seeds, leafy greens, lentils, whole grains, and even?delightful, dark chocolate!

By Citrus_paradisi_(Grapefruit,_pink).jpg: ? (Aleph) derivative work: ??raeky (Citrus_paradisi_(Grapefruit,_pink).jpg) [CC BY-SA 2.5 (http://creativecommons.org/licenses/by-sa/2.5)], via Wikimedia Commons

3. Vitamin C ? Whether you’re concerned about premature wrinkles or?discoloration?caused by?sun damage, vitamin C can help. Vitamin C boosts the production of collagen, the skin?s structural protein responsible for maintaining and improving elasticity and tone, thereby giving you smoother, firmer,?and younger-looking skin. It also improves skin healing from scars. Vitamin C?s tyrosinase inhibitors also prevent excess production of melanin and can protect the melanin-producing cells from sun damage, thus post-sun hyperpigmentation. This antioxidant even helps fight inflammation and free radical damage that can make you susceptible to cardiovascular diseases, cancer, and premature aging. You can get your daily dose of vitamin C from citrus fruits like oranges, grapefruits, lime, and vegetables like leafy greens, bell peppers, and tomatoes.

4. Omega-3 Fatty Acids ? No matter how much you slather your skin with moisturizing creams and lotions, dry skin won’t heal unless you also focus on moisturizing at the cellular level. Including omega 3-rich foods such as oily fish, chia seeds, walnuts and soybeans in your diet can work wonders to help keep your skin moisturized and supple. Omega-3 fats contain natural emollient properties which?seal in cell moisture and have a revitalizing effect on dry skin. According to a clinical study, those who take omega-3 supplements show better response against UV rays with appropriate?topical application of sunscreen. The anti-inflammatory properties of omega-3 fats help reduce swelling, redness, and skin irritation, thereby increasing?clarity and texture. Omega-3 fats also help repair the skin?s damaged cell membranes.

5. Flavanoids ? Starting your morning with a cup of green tea daily, apart from improving your metabolism and mood can also improve your skin. The intake of the green tea increases the flow of blood and oxygen delivery to the skin. The polyphenols in green tea help protect the skin against harmful UV radiation and improve overall skin quality, a study conducted by The Journal of Nutrition reports. Eating chocolate rich in flavanols (dark chocolate) also has a photoprotective effect on the skin, a study conducted by the Journal of Cosmetic Dermatology suggests.

By including these beauty-enhancing?nutrients in your daily diet, you won’t need pricey and potentially toxic creams or?cosmetic procedures; nature serves?up?all the solutions you need!

Comment BelowWhat’s your favorite way to?enhance your beauty from the inside out?

Please share in the comments below!

Today’s Special Guest Author Bio:

Vineetha Reddy
Vineetha Reddy

Vineetha Reddy?is?a regular practitioner and freelance writer?of everything related to nutrition, fitness, health, and wellness. She?gets great pleasure from?contributing to the burgeoning?ecosystem of wellness knowledge, and?strongly believes that the organic food you find in your pantry provides the best benefits for beauty and great health. Get more?of Vineetha’s?holistic ideas and solutions by following her?on?Twitter!


*Image 1 from Getty, image 2 by Citrus_paradisi_(Grapefruit,_pink).jpg: ? (Aleph) derivative work: ? raeky (Citrus_paradisi_(Grapefruit,_pink).jpg) [CC BY-SA 2.5 (http://creativecommons.org/licenses/by-sa/2.5)], via Wikimedia Commons


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