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The power of superfood for your beauty

We all know that beauty starts from inside. Here are some of the best foods to feed your hair, nails and skin to feel beautiful all summer long.

First of all you should ensure you drink at least 1.5 litres a day, so you can carry nutrients to the cells, keeps skin young, increases skin elasticity, nourishes nails, especially their thickness, and makes our hair look and feel strong. You can start the day with some hot water and a slice of lemon. It detoxifies the body by helping your digestive system and liver eliminate waste quickly.

If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. In order to have strong hair, you need to balance vitamins and minerals to supply hair with all that it needs to remain healthy and shiny.

Eggs (Biotin)
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast. If you still feel that the food intake is not sufficient you can try to supplement with Biotin pills once a day. Whether you like them boiled, poached, as an omelet or just plain scrambled, eggs give our body proteins and vitamins. In addition, egg whites are high in lysine and amino acids as well as collagen. We’re talking health benefits from the top of your head to the tips of your toes.

Nuts (Vitamin E)
Generally known to be high in vitamin B with their healthy fats benefiting the elastin and collagen in skin, nuts are also rich in selenium, a powerful antioxidant that is essential for healthy, younger looking skin. The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts (almonds, walnuts, brazil nuts) are nutritional powerhouses, providing zinc and selenium as well as vitamin E, so try to include them as part of a balanced diet.

Fish (Omega 3)
Fishes like salmon and sardines are packed with healthy Omega-3 fatty acids. Salmon fish is good for your heart, hair, nails and skin. You’ll be supplying your body with tons of proteins, essential omega-3 fatty acids, iron and vitamins B6 and B12, Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.

Avocado (Vitamin A and E)

High in protein and vitamin A, avocados are also packed with essential fatty acids, vitamin E and antioxidants making them a health staple. They also help maintain the oil and pH levels for clean hair follicles and quick hair growth.

Greek Yogurt (Vitamin B5)
It’s packed with proteins, the building block of your locks. It also has an important ingredient, vitamin B5 that helps with blood flow to your scalp and hair growth. It also helps against hair thinning and loss.

Spinach and Cucumber (Vitamin A and E)
This leafy green is high in nutrients and antioxidants necessary for glowing skin and healthy hair. Packed with vitamin A and iron, spinach leaves – as any other dark green leafy vegetables, can prevent your hair from breaking, keeping them moisturized and strong. If you’re not a big fan of spinach, you can try Kale instead. Cucumber due to its high-water content, cucumbers aid in boosting the body’s hydration and flushing out toxins. Broccoli is rich in vitamin E requirement. It’s also packed with vitamins A and C, iron and folic acid

Kiwi, Guava or Blueberry (Vitamin C)
Vitamin C aids the absorption of iron in the system. Foods with high amount of vitamin C are great to eat in conjunction with iron-rich foods. There’s always been a healthy buzz about berries because they are bursting with vitamin C, which helps build up new collagen in the skin. Blueberries pack quite a punch when it comes to antioxidants and blackberries are full of vitamin E, beta carotene and potassium. Most importantly for the hair, vitamin C stimulates the production of collagen that strengthens your locks. Believe it or not, Kiwi and Guava contain more of the vitamin than a regular orange.

Seeds (Omega 3)

There are many different types of seeds which can help improve beauty from the inside including chia, flax, pumpkin and sunflower seeds. Tiny black chia seeds are packed with minerals and fibre that fight ageing, soothe inflammation and keep your skin looking radiant and healthy. Meanwhile, flax seeds are loaded with nutrients, omega-3 fats and dietary fibre, all of which play an important part in the health of your skin, hair and nails.


This is one of the best natural products that has been used to nourish hair and skin for centuries. It has antibacterial and anti-inflammatory properties helping skin retain moisture, making it soft and supple. It helps soothe chapped lips, dandruff and much more. Whether you splash it all over your body, mix it in smoothies or use it in salad dressing for your lunch. Using this miracle syrup is a must.

Alessandra Quarta Conte

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