5 nutritionist tips for healthy skin, hair and nails

Feeling and looking radiant starts with nourishing your body with the right food and nourishing nutrition. On top of living a healthy lifestyle, you can have healthy, glowing skin, strong nails, and luscious hair by optimising the right nutrient-rich foods, antioxidants and minerals.

Did you know that having a happy digestive system and good functioning liver is equally important as getting the right nutrients through the food and supplements you consume?

Your digestive system and liver look after how well your nutrients are absorbed – so, the better your gut health, the more you can get out of the goodness you put into your body.

Let’s chat through 5 essential nutrients for your healthy hair, skin and nails. Feeling radiant inside and out starts here.

1. Antioxidants for healthy aging

I reach for antioxidants daily. Why? Antioxidants protect our cells from the damage that free radicals cause from oxidative stress such as environmental toxins or poor diet – factors we all experience and are hard to avoid. This oxidative stress can result in signs of aging on the skin. That’s where antioxidants come in – helping neutralise these effects.

3 things I love about antioxidants:

• Antioxidants are abundant in easily accessible and delicious foods.
• Eating a wide variety of fresh richly coloured fruits and vegetables? You’re likely getting plenty of antioxidants. 
• Some of my favourite sources of antioxidants are cacao, blueberries, blackberries, red plums, beetroots, turmeric and dark green leafy vegetables such as spinach, silverbeet, kale, and seaweed. 

Fun fact: Most fruits and vegetables that are rich in antioxidants are also rich and vibrant in colour – the antioxidants make the plants glow just like they will for us.

2. Vitamin C for brightening and collagen production

We all know and love Vitamin C and the many benefits it has within the body. But did you know that Vitamin C has an essential role in helping build tissue and therefore is key for the body's collagen production?

3 reasons to reach for Vitamin C:

• Vitamin C has many supportive functions in the body. It’s one of the many essential building block nutrients. It plays a key role in building and healing tissue in the body.  
• Vitamin C is abundant in fresh fruit and veggies so it’s important to have a variety of these, raw and uncooked, to optimise getting vitamin C through food. 
• Foods such as citrus fruits, berries, capsicum and tomatoes are all great sources of vitamin C. 

My top pick: BioBalance Liposomal Vitamin C

• High dose + optimal absorption
• Supports collagen production
• Antioxidant rich

3. Collagen & Protein for your hydrated, youthful glow

Keratin, collagen and elastin are the building blocks of what make up our hair, skin and nails. The fundamental component of these building blocks is protein, so it’s essential to have good quality sources of protein, collagen foods and supplements in our diets ensuring that our skin is plump and our hair and nails stay strong.

Why choose Collagen & Protein?

• Protein and collagen are essential to help maintain and repair the tissues in your body and make sure your skin, hair and nails are healthy. 
• There are many ways to introduce protein and collagen-rich foods or supplements into your day, from unflavoured collagen in your morning coffee or favourite drink to protein powder in your smoothies. One of my favourite ways to get extra protein or collagen is in baking or raw treats.
• To make sure you’re getting enough protein, eat a range of protein-rich foods from free-range chicken, eggs, fish or other meats to beans, lentils, nuts and seeds. You can also try making or adding bone broth to your meals. 

4. Omega-3 for vibrant skin, hair & nails 

A powerful joint and skin supporting nutrient, it goes without saying that Omega-3 is essential when it comes to having healthy, glowing skin. Omega-3 is well known for its soothing benefits but is also important for supporting the maintenance of your skin's lipid layer, meaning it’s essential for making your skin look and feel soft and hydrated.

Good to know about Omega-3:

• Omega-3s are found in foods such as oily fish, nuts and seeds (especially freshly ground chia seeds), avocados, and healthy oils such as olive and coconut oil. 
• If you’re not eating oily fish 2-3 times a week to get a good dose of Omega-3, supplementing with a high-quality omega-3 is a great idea. 

Did you know: soaking your nuts and seeds to reduce the phytic acid will increase your body’s ability to absorb nutrients, including zinc.

My top picks: Nordic Naturals Ultimate Omega

• Essential, concentrated dose of essential fatty acids 
• Excellent for immune, brain and mood health 
• Certified sustainable by Friends of the Sea

5. Zinc for healthy healing

We often associate zinc with immune health, but did you know it’s critical for the health of our skin, hair and nails? Zinc is an essential mineral for the formation of collagen. It also supports healthy skin healing – keeping the appearing of your skin plump, radiant and vibrant.

3 Zinc facts:

• Great food sources of zinc include pumpkin seeds, seafood, meat, liver, legumes, eggs and mushrooms.  
• To make sure you’re getting an optimal amount of zinc, supplementing with this mineral supports skin heath and hair growth.
• It’s important to take Zinc with food as it can make you feel nauseousif taken on an empty stomach.

My top picks: Clinicians Zinc Oral Drops

• High potency, well absorbed mineral
• Supports skin, immune, and hormone health 
• Easy to take drop form

If healthy hair, skin and nails are at the top of your wellness list this year, then these nutrients are essential for your day. And remember, getting your wellness foundations of sleep, sweat, rest, and stress all contribute to your healthy glow.

For your ultimate glow, be sure to introduce healthy stress management strategies, regular restful sleep to let your cells regenerate, and daily movement to help move toxins out of your body through sweating.

Just like when we want to focus on the heath of any specific system of the body, when we optimise the right nutrients, we can feel radiant inside and out.