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7 Foods to Eat for Glowing Skin and Healthy Hair

Mom was right, it turns out. You're what you're eating. So, if you're looking for healthy hair and bright skin, try these fabulous foods today Ready to nosh your way to better skin and hair? You can do that. Research now shows that simply by selecting specific foods, it is possible to influence your looks. Hair growth, the production of skin collagen, hormone balance and more are all linked to what you eat. The first thing to know, this season, even if you're trying to slim down, don't skimp on delicious, healthy ingredients. Our body doesn't know what a calorie is, "says Ciara Foy, a holistic nutritionist based in Toronto. This is important to understand when it comes to eating whole foods because it contains tons of nutrients, phytochemicals and enzymes that work synergistically to keep us healthy.

Here are our must-eats to help you glow.

Fatty Fish

Fish high in omega-3 fatty acids have amazing beauty benefits, including glowing skin and shiny strands. Approximately 3% of the hair shaft consists of omega-3 fatty acids. On your skin and in the natural oils that keep your scalp and hair hydrated, they are found in cell membranes. Although salmon is usually the preference of superstars, Foy says mackerel, sardines and anchovies are even better. They're lucky because they're at the bottom of the food chain, so they don't live very long, which ensures they don't develop toxins like mercury in them.


Spinach not only gives you energy, but it's also an effective anti-agent. It is rich in beta carotene, which transforms into the powerful anti-ageing vitamin A, according to Kimberly Snyder. Such food is important for proper preservation of moisture to the epidermis, helping to prevent wrinkles and remove dead skin. Pair spinach with a food high in vitamin C for best absorption. Offer a lemon squeeze over a spinach salad in a homemade dressing.

Avocado Oil

We have all received the message about the benefits of eating whole avocados; now it's the oil that gets all the attention. Avocados contain good quantities of vitamins A, D and E and ' one of the building blocks of healthy skin ' omega-9 fatty acids that are highly concentrated in the butter. Once added to your diet daily, all these nutrients help to even out the skin tone over time. Avocado oil has a high smoke point, so it can be used as a hot summer soup to sauté or roast veggies or as a drizzle.


One of the best medicines in nature, garlic also helps prevent breakouts and keep skin clear. It is best to crush or chop garlic and leave it on the cutting board for a few minutes before cooking to make the most of its naturally antibiotic compounds.


Tomatoes are superheroes of skincare, because of their strong antioxidant content, they protect you from sun damage. A recent study shown at The Royal Society of Medicine in London found that women provided five tablespoons of standard tomato paste with 10 grams of olive oil every day for 12 weeks showed significant improvement in the ability of their skin to protect themselves from UV damage.


Eggs are real healthy hair aids, whether you like them sunny side up for breakfast or cooked and sliced cold over a green salad. Sulfur, an essential nutrient that deals with everything from vitamin B to liver function, is one of their key ingredients. The processing of collagen and keratin also includes sulfur, which helps to create and sustain shiny locks, good nails and glowing skin.


You have to eat more oats for the love of your locks. We have large quantities of zinc, biotin, magnesium, and potassium, "Foy says. A deficiency in these key nutrients can lead to more breakage and brittle hair. Foy suggests making soaked oats in a Mason jar for the perfect summer breakfast: fill a small jar halfway with oats, top with your favourite milk and spices, and let the refrigerator soak overnight. For added nutritional value, you can add berries, nuts and seeds in the morning.

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