To improve the look of your skin, your hair and your beard one of the best ways is to improve your diet.
Prioritizing nutritious foods full of vitamins, minerals, Omega-3 fatty acids, protein and antioxidants will keep your skin looking smooth and healthy, and your hair strong and shiny.
And the following 7 superfoods pack more than one of these nutrients.
So including them in your diet is an easy way to get the maximum skin and hair care benefits...
Nourishing your body on the inside inevitably gives you a healthy glow on the outside.
The benefits for you skin and hair
The following nutrients all work to support glowing skin, and healthy hair from the inside out.
And they’re great for reducing the effects of aging on a man's face (and body) too.
Helping to alleviate the dryness and irritation caused by shaving, encouraging collagen production, as well as reducing the redness and excess oil associated with men’s skin.
Most importantly, including these healthy elements in your diet increases the amount of antioxidants which defend against the free-radical damage which causes your skin to age.
Some nutrients work better together as well, boosting each other's power and allowing your body to process them better.
So for example the healthy fats in avocados help your body absorb the other vitamins that keep you skin looking smooth and healthy.
The nutrients you need for glowing skin and shiny hair
Following a diet rich in these nutrients is not only the best way to stay in the peak of good health — it’s also going to give you smooth, glowing skin and stronger, healthier hair.
- Healthy Fats
- Omega-3 Fatty Acids
- Vitamin A
- B-complex Vitamins
- Vitamin C
- Vitamin D
- Vitamin E
THE 7 SUPERFOODS
Some foods pack more than one nutrient to improve your skin and hair.
So prioritize these superfoods for maximum benefits:
- Avocados: healthy fats, B-complex vitamins, Vitamin E
- Bluberries: Vitamins A and C, minerals, probiotics
- Fatty Fish (salmon, sardines, tuna): healthy fats, omega-3 fatty acids - plus B-complex vitamins and Vitamin D in salmon
- Leafy Green Vegetables: Spinach, Kale, Broccoli: Collagen, Vitamins A, C, and E -- plus selenium in spinach
- Eggs: healthy fats, collagen, vitamins A and E, B-complex vitamins, selenium, zinc
- Flaxseeds: healthy fats, omega-3 fatty acids, selenium
- Extra Virgin Olive Oil: healthy fats, Vitamin E
Avocado is an anti-aging superstar!
How it improves your skin and hair: High in essential fatty acids that promote smooth, supple skin, avocados are also rich in B vitamins, potassium, vitamins A, C, E, and K, and antioxidants that prevent the negative effects of aging. Moreover, they’re excellent for your overall health.
All this makes avocados one of the most powerful anti-aging foods for men.
Packed with a healthy type of fat (monounsaturated) which helps your skin stay hydrated, particularly important when shaving is drying out your skin.
It nourishes your hair follicles and keeps your strands looking strong and shiny.
These same healthy fats also help you to absorb the other vitamins and nutrients that your skin and hair needs.
You can read more about the nutrients you need for hair growth here:
How they improve your skin and hair: For such a small fruit, blueberries have a ton of vitamins, minerals, probitoics and antioxidants!
In fact, they have the highest antioxidant levels of all common fruit and vegetables! Making them super-efficient at protecting your skin from environmental damage, stress, and pollution – while at the same time preventing collagen loss.
Rich in vitamins A and C, they also contain the antioxidant, Anthocyanin, which prevents the cell-structure damage that can lead to loss of firmness, fine lines, and wrinkles.
Because Vitamin C helps in the production of collagen it strengthens the hair capillaries that supply the hair shaft, making it especially helpful for hair growth.
How they improve your skin and hair: Salmon, along with other fatty fish like sardines and mackerel, are an abundant source of Omega-3 fatty acids.
These healthy fats are anti-inflammatory and hydrating leaving your skin looking healthy, hydrated and smooth, while also helping maintain elasticity.
And they nourish hair follicles to give your hair a lustrous shine.
Omega-3’s strengthen skin-cell membranes, helping keep moisture in and reducing skin inflammations, such as eczema and psoriasis.
And Omega-3s are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated.
Because Omega-3’s are anti-inflammatory they stimulate the cells of the hair follicles, to encourage hair growth.
Astaxanthin, the compound that gives salmon its pinkish colour, not only prevents inflammation but also reduces oxidative stress, and so reduces signs of aging.
Not to mention that salmon is also rich in collagen, Vitamin D, amino acids and B vitamins, making it the perfect lean protein for a healthy, glowing complexion, toned muscles and vital energy.
Aim for at least two 3-ounce servings of fish each week.
And if you don’t like fish you could try flax and chia seeds, walnuts, or eggs for an alternative supply of Omega-3’s.
LEAFY GREEN VEGETABLES
Spinach, Kale, Broccoli
How it improves your skin and hair: Packed with antioxidants - an excellent source of vitamin A, C, E and K, along with magnesium, folic acid and iron – leafy green vegetables promote collagen production, fight free radicals, improve cell function and keep skin smooth and firm.
They also offer a rich supply of beta-carotene, which guards against damage caused by the sun, and a phytonutrient called lutein, which helps to maintain skin’s elasticity.
Your body also needs vitamin C to encourage collagen production, the main protein in skin that gives it strength and elasticity.
And for your hair, collagen strengthens the capillaries that supply the hair shaft, making it especially helpful for hair growth.
And leafy green vegetables are an excellent source.
How they improve your skin and hair: Full of healthy fats, collagen, vitamins A and E.
Healthy fats are what give your skin its "glow” and keeps your hair looking shiny.
A powerful antioxidant, Vitamin A boosts collagen production, restores skin elasticity, promotes cell turnover and contributes to healthy, youthful skin.
And Vitamin A helps keep your scalp hydrated and effectively promotes hair growth too.
It helps your body to make sebum. This provides a natural conditioner for a healthy scalp and protects against dry, dull hair
While the Vitamin E in eggs helps repair skin tissue, retains moisture, and protects skin from environmental damage.
Eggs are also rich in the B-complex vitamins which play a key role in stimulating hair growth and help against hair thinning and hair loss.
B vitamins improve the tone and texture of your skin - relieving signs of acne and skin inflammation.
And the selenium and zinc in eggs ensures your skin remains firm and protected from free-radical damage.
If you don’t eat fish then flaxseeds are an excellent alternative source of healthy fats and Omega-3’s fatty acids.
Omega-3’s strengthen your skin, hair, and nails, reduce inflammation and dryness and increase circulation to encourage a healthy, glowing complexion and hair that is shiny and full.
Helping your skin to stay smooth and hydrated, and your hair healthy and shiny!
In fact these healthy fats are essential to your hair’s health – nourishing your hair follicles and keeping your strands strong and shiny.
While the selenium in flaxseeds ensures your skin remains firm and protected. And helps to protect cell membranes against UV damage, inflammation and pigmentation.
This important trace mineral also helps prevent hair loss, strengthening the cells in your hair follicles.
EXTRA VIRGIN OLIVE OIL
How it improves your skin and hair: One of the best anti-aging foods, EVOO is chock full of heart-healthy Omega-3 fatty acids as well as polyphenol antioxidants. So it helps you look and feel much younger.
The Omega-3’s strengthen skin-cell membranes, helping to keep moisture in. At the same time, they improve blood circulation, carrying nutrients to your skin, leaving it healthy, hydrated and supple.
You can read more on healthy eating here:
- "How a High-Protein Diet Can Make You Look Younger"
- "The Keto Diet and Your Skin: What You Need to Know"
What foods are bad for your skin?
Try to REDUCE foods that contribute to aging, like sugar and grains which increase inflammation. By a process called glycation sugar accelerates premature skin aging, resulting in reduced skin elasticity, wrinkles and skin sagging.
What foods get rid of skin inflammation?
The nutrients to focus on to reduce skin inflammation are:
- Omega-3 fatty acids
- Vitamin A
- And Vitamin B5 (Pantothenic Acid)
Omega-3’s can be found in Fatty Fish – Salmon, Mackerel, Sardines. Olive Oil and flaxseeds are also excellent sources.
Vitamin A also has inflammatory properties and can be found in;
- Sweet Potatoes
- Leafy Green Vegetables – Spinach, Kale, Broccoli
While Vitamin B5 (Pantothenic Acid) relieves signs of acne and skin inflammation. You can find it in avocado and flaxseeds.
These 7 superfoods are packed with the powerful nutrients that will nourish your skin, body and hair from the inside.
- Avocados – healthy fats, B-complex vitamins, Vitamin E
- Bluberries – Vitamins A and C, minerals, probiotics
- Fatty Fish (salmon, sardines, tuna) – healthy fats, omega-3 fatty acids - plus B-complex vitamins and Vitamin D in salmon
- Leafy Green Vegetables – Spinach, Kale, Broccoli: Collagen, vitamins A, C, and E -- plus selenium in spinach
- Eggs – healthy fats, collagen, vitamins A and E, B-complex vitamins, selenium, zinc
- Flaxseeds – healthy fats, omega-3s, selenium
- Extra virgin olive oil – healthy fats, vitamin E
SHOP THE ROUTINE.
All you need to stay looking handsome.