helping to reduce redness , inflammation and create a smoother skin surface .
However , stress is one of the biggest causes of eczema . Eczema flare-ups might be a sign that you need to slow down , prioritise self-care and get more sleep .
What are the best foods to prevent wrinkles and lines ?
Tomatoes may help prevent skin damage from the sun . The part of the tomatoes that makes them red is called lycopene – an antioxidant that buffers ‘ free radicals ’ ( the things that cause premature signs of ageing ). A study found that those who consumed tomato paste had 33 % more protection from the sun . Don ’ t skip the sunscreen , but do make tomatoes a regular part of your diet !
Oranges , kiwi fruit and cauliflower are great sources of vitamin C . Yes , vitamin C is good for boosting immunity but it ’ s also needed by your body to produce collagen . That ’ s what helps your skin stay plump . Loads of fruit and vegetables have vitamin C , just another reason to eat the rainbow .
What are the best foods to help grow strong hair ?
Many foods that are good for your skin are also good for your hair and nails . There are many reasons to include healthy fats in your diet , and having strong , healthy hair is just one of them . People who don ’ t get enough essential fatty acids find their hair breaks and falls out .
Healthy fats can help keep your scalp and hair shiny and hydrated . I like to include salmon about twice a week ; I ’ ll also eat an avocado over the week , and seeds , nuts and extra virgin olive oil daily . I buy a dozen eggs once a fortnight . I always include the egg yolk , which contains biotin , a B-group vitamin that may help your hair , skin and nails .
Iron is also important for stronger hair ( and energy ), so make sure you aren ’ t low on iron , especially if you get heavy periods or are an athlete .
VITAMIN C IS GOOD FOR BOOSTING IMMUNITY BUT IT ’ S ALSO NEEDED BY YOUR BODY TO PRODUCE COLLAGEN . THAT ’ S WHAT HELPS YOUR SKIN STAY PLUMP .
What are the best foods for stronger nails ?
Brazil nuts , pumpkin seeds and walnuts are all great sources of fibre , healthy fats , selenium and zinc . These nutrients help you grow stronger nails . White spots on nails can indicate that you might be low in zinc .
Because your hair , nails and skin turn over quite often , you need to keep getting enough zinc in your diet . My tip ? Add pumpkin seeds to yoghurt and muesli , and put them on a salad or include them in your fruit and nut mix .
What about supplements for skin , hair and nails ?
} Some people take biotin for better hair health but there really isn ’ t much evidence that B-group vitamins are a magic bullet for better hair .
} Many people are fans of collagen to boost the appearance of skin . There is limited research out there to support collagen supplements . Personally , I prefer to get collagen naturally in my diet by eating fish , plenty of brightly coloured fruits and veg ( red , orange and yellow ones especially ) and including a moderate to small amount of meat in my diet .
Take home message
} The best diet for your skin , hair and nails includes variety . Include eggs , healthy fats , nuts , seeds , wholegrains and yoghurt , and plenty of brightly coloured fruit and vegetables .
} Drinking too much alcohol , stress , not enough sleep and eating highly processed , sugary and fatty food is not good for blood sugar levels , mood or skin , hair and nails . } Take supplements if you want but I recommend eating a balanced diet where you get all the nutrients you need .
Remember : you don ’ t have to look perfect to be healthy .
Take care of your body but at the same time , be kind to yourself . You don ’ t have to look perfect or be beautiful to be healthy .
YMCA HEALTHY LIVING MAGAZINE 15