Ingredients for Brilliant Hair, Skin and Nails

Stay hydrated, get plenty of rest and supplement the diet with vitamins and nutrients are necessary for better hair, skin and nails. Here are some of these vitamins and nutrients:

1.   Flaxseed Oil for Skin

Flaxseed oil supports our body inside and out. It can be massaged into the skin directly or added to the moisturizer to lock in hydration, which helps keep skin firm and looking supple. Flaxseed oil also can help with the appearance of dark spots and puffiness and it is high in omega-3 essential fatty acids, which have a calming effect on certain skin concerns.

2.   Vitamin A for Skin

Besides good for the eyes, vitamin A (also known as retinol) plays a major role in healthy skin cell production. It helps stimulate and support the cells responsible for producing skin tissue and collagen development.

3.   Coffee for Skincare

The antioxidants in coffee help protect our skin from free radicals and provide anti-aging benefits. Since caffeine is a natural constrictor, coffee may also help with the appearance of puffiness and dark eye circles. In addition, caffeine has a mild diuretic effect, which helps eliminate retained fluids, providing another line of defense against puffy skin.

4.   Biotin for Hair, Skin and Nails Support

Biotin, also known as vitamin B-7 or vitamin H, can help our skin cells get the nutrients they need and stimulates hair and nail growth. It is an ingredient in many hair and skin products, but biotin is more effective when taken internally, by eating biotin-rich foods such as animal liver, egg yolk, yeast, nuts and seeds.

5.   Keratin for Strength and Flexibility

Keratin is the primary component that makes up our hair, skin and nails. It is a protein that provides strength and resilience. Keratin supports better moisture retention, skin elasticity and nails that are more resistant to breakage.

The benefits are limited when keratin applied externally. Although our cells produce some keratin naturally, diet and age can contribute to lower keratin levels. Supplementing our diet with keratin may help improve the strength of our hair and the overall quality of the skin. Healthy sources of iron-rich protein can boost the production of keratins in the body. Good options to increase protein levels in our diet include lean meats like veal, chicken, fish or shrimp. Vegetable sources of protein like beans, nuts and whole grains have the same positive effect on keratin levels and offer the added benefit of healthy fiber and abundant vitamins and minerals. 

Besides the above five vitamins and nutrients, apple cider vinegar is also a popular ingredient in hair and skin tonics. Since apple cider vinegar with mother contains live cultures (probiotics), minerals, vitamins and acids, it can help with hair, skin and nail health by providing essential nutrients.

Another important ingredient for hair skin and nail health is MSM (methylsulfonylmethane) which is an organic, biologically active sulfur derived from the earth’s water cycle. While sulfur is present in many whole foods and unprocessed foods, it can be lost in the heating process necessary to cook foods. Sulfur is a necessary component of collagen and keratin for skin and nails. So, the MSM benefits include helping to support strength and flexibility in nails and hair. Plus, for skin health, MSM works in the body to help with collagen formation and works with vitamin C in tissue and skin health. MSM also has detoxifying properties for whole-body health.

Alphabet Vitamins

Our body needs a wide variety of nutrients to stay healthy. Deficiencies in any one area can lead to health problems. Here is a list of the alphabet vitamins, their functions in the body, foods that contain them, and signs of vitamin deficiencies:

Vitamin A
Vitamin A is good for our vision. In addition, it is essential for healthy hair, skin and nails. It supports growth and development, skin and bone formation and immune function.

The best vitamin A sources are orange-colored foods like cantaloupe, carrots, pumpkin, sweet potatoes, eggs, dairy products, spinach, broccoli and other green leafy vegetables.

Vitamin A deficiencies can cause skin issues, impaired immune function, vision problems, fat malabsorption, and disorders of the liver.

Vitamin B
There are several nutrients in the B-complex family of vitamins. Each B vitamin performs specialized functions in our body. The benefits of B vitamins range from helping reduce daily stress to promoting healthy energy levels, protecting against free radicals and supporting cardiovascular nutrition.

Symptoms of a vitamin B deficiency depend on the type of vitamin B that you lack. Signs of a vitamin B deficiency range from fatigue to impaired immune system function.

Below is a list of the B vitamins and common food sources for each B vitamin:

• B1 (thiamin) - beans, peas, pork, nuts, sunflower seeds, whole grains and enriched grain products
• B2 (riboflavin) - eggs, nuts, pork, sunflower seeds, whole grains and enriched grain products
• B3 (niacin) - beans, beef, enriched grain products, nuts, pork, poultry, seafood and whole grains
• B5 (pantothenic acid) - avocados, beans, peas, broccoli, eggs, milk, mushrooms, poultry, seafood, sweet potatoes, whole grains and yogurt
• B6 (pyridoxine) - chickpeas, fruits (but not citrus), potatoes, salmon and tuna
• B7 (biotin) - avocados, cauliflower, eggs, fruits, liver, pork, salmon and whole grains
• B8 (inositol) - lecithin granules and oil, beef heart, liver, brown rice, enriched cereals, citrus fruits, nuts, molasses and leafy green vegetables
• B9 (folic acid) - asparagus, avocado, beans, peas, enriched grain products, green leafy vegetables and orange juice
• B12 - dairy products, eggs, fortified cereals, meats, poultry and seafood

Vitamin C
Vitamin C is a powerful antioxidant that helps our body protect itself from free radicals.

Vitamin C supports immune function and the formation of collagen, which is an essential component of connective tissue. Vitamin C also boosts our body’s ability to absorb non-heme iron (a kind of iron found in plant-based foods).

We can get vitamin C from citrus fruits, kiwi, strawberries, cantaloupe, broccoli, Brussels sprouts, red and green peppers and many other fruits and vegetables.

Vitamin C deficiencies can result in fatigue, impaired immune function, poor collagen synthesis, joint pain and other issues.

Vitamin D

Vitamin D is essential for bone growth and mineralization, as well as the absorption of calcium. It also boosts immune function, helps support cardiovascular health and nervous system function.

Our body produces it naturally after enough sun exposure. In addition, we can get vitamin D from fatty fish, beef liver, egg yolks, mushrooms and fortified milk or breakfast cereals.

About 75%-90% of people in the U.S. are vitamin D deficient. Possible signs of vitamin D deficiency can include issues with bone and gut health.


Vitamin E
The most widely touted benefits of vitamin E are related to its antioxidant effects. Vitamin E helps protect cells from the effects of free radicals, supports immune system function, and supports the cardiovascular system.

Foods rich in vitamin E include vegetable oils like wheat germ, sunflower and safflower oil, nuts, green vegetables and vitamin E fortified foods. Although vitamin E deficiencies are rare, symptoms can include issues with eye health and immune system function.


Vitamin K
Like vitamin B, vitamin K is a family of nutrients including multiple forms of both vitamin K1 and vitamin K2, though they have similar and complementary functions. The benefits of vitamin K include helping our cardiovascular system function well and keeping our bones strong and healthy.

Green vegetables such as broccoli, kale, turnip greens, collards, Swiss chard and mustard greens are all great food sources of vitamin K.

Signs of vitamin K deficiency can include blood and circulation issues, and sometimes certain bone issues.

Top Foods for Eye Health

It is essential to protect our vision. Some vision changes are a natural part of aging. But regular exercise, wearing UVA/UVB protecting sunglasses and avoiding smoking are important to support our eye health.

Regular eye exams are important. In addition, we can help protect and preserve the health of our eyes by eating the right foods for eye health.

Eggs

Egg yolks are an excellent source of both lutein and zeaxanthin, which are carotenoids that help protect eyes from oxidative stress and help reduce the risk of certain age-related eye concerns. Since these carotenoids are absorbed more efficiently by the body when consumed with fat, the fat content in egg yolks makes them an ideal source of these eye-protecting nutrients and one of the best foods for eye health. 

Dark, Leafy Vegetables

Spinach, kale, broccoli and other dark greens help protect our eyes because they are high in vitamin C and beta-carotene and dark greens contain both lutein and zeaxanthin. All of these nutrients for eye health add up to a protective antioxidant effect for our eyes, helping shield them from UV rays.

Orange-colored Fruits and Vegetables

The pigments in orange-colored fruits and vegetables come from beta-carotene, a type of vitamin A, which is critical for vision. It helps protect our eyes, helps guard against age-related eye issues and supports the functioning of the cornea. Carrots, sweet potatoes, squash, mangos, cantaloupe, peppers and apricots are all sources of vitamin A and great foods for healthy eyesight.

Fatty Fish

Two crucial omega-3 fatty acids are found in fatty fish — EPA and DHA. Studies have shown that people with diets high in omega-3 have fewer age-related macular issues. In fact, the people studied were a whopping 40% less likely to have age-related eye issues than people with very little omega-3 in their diets. The lower risk was associated with eating at least two servings per week of fish high in omega-3 fatty acids such as salmon, tuna, halibut, herring or other oily fish.

Citrus and Berries

Citrus fruits and berries are high in vitamin C, one of the best vitamins for eye health as well as citrus bioflavonoids and other antioxidants. These antioxidants play a role in slowing the progression of age-related eye concerns and studies have shown that high dietary intakes of vitamin C are associated with lower risks of developing some eye diseases. Darker berries, like bilberries and blueberries, contain anthocyanosides, a type of plant pigment with potentially positive effects for protecting the retina.

 

Besides, other foods that are good for our eyes include corn, avocados, tomatoes and spices such as cayenne pepper or paprika, which are all sources of lutein and zeaxanthin.

Herbs that can be grown indoors easily

Some of the most frequently used herbs are easy to grow indoors. All you need to get started is a sunny window or grow light, some seeds or starter plants, potting soil and a few, small indoor planters.

 

Parsley

Parsley is high in vitamin K, and it contains vitamin C, vitamin A, folate, iron and small amounts of many other nutrients.

Parsley pairs well with almost any dish and it is low-maintenance, which makes this one of the best herbs for your indoor garden.

 

Cilantro

Cilantro is great with everything from seafood and chicken to guacamole and tacos. It is also rich in vitamin A, vitamin K, folate and potassium. 

Cilantro grows best in a cool environment and needs plenty of sunshine and well-drained soil.

 

Thyme

Thyme is a source of vitamin C, vitamin A, fiber, riboflavin and iron. It also contains calcium, magnesium, vitamin B-6, folate, phosphorus, potassium and zinc.

Mix up the flavor with varieties like lemon thyme. You can add thyme to seafood, poultry, soups and sauces. For a special treat, mix about one teaspoon with eight tablespoons of soft butter to create a thyme butter for seafood, chicken and mashed potatoes.

This sun-loving herb looks stunning in an indoor herb garden and so make sure to keep it on a bright windowsill.

 

Rosemary

Rosemary gives your food a boost of vitamin A, thiamin (vitamin B1), magnesium, dietary fiber, vitamin C, vitamin B-6, folate, calcium and iron. 

Rosemary is a Mediterranean diet staple that can pair with lamb, poultry, pork, garlic and olive oil. Plus, its flavor profile is compatible with every other herb. Since rosemary grows best in somewhat dry soil, be careful not to overwater the plant.

 

Basil

Adding basil to your foods gives you some additional vitamin A, vitamin K, iron, calcium, magnesium, vitamin C and potassium.

Nutrient-rich, well-drained soil is important for keeping the basil plant healthy. Keep the basil plant in a window that gets a lot of sunlight throughout the day and be careful about over watering because basil does well in slightly moist (but not soggy) soil.

Ginger
Ginger is well-known as a culinary herb and ginger is an excellent stomach-soother and tonic for your digestive system.

Plant ginger root a few inches deep in a mixture of potting soil and compost. Ginger grows best at around 70 degrees with indirect light.