Want Glowing Skin and Shiny Hair? Eat These Foods

A daily intake of key nutrients is vital for healthy-looking skin and hair, says Rebecca and Reisha Harper of Harper Nutrition, twin sisters and registered dietitians with a special focus on nutrition for health, beauty and aging well. Below, they share a reference guide to the powerhouse ingredients that will get you on your way to enjoy glowing skin and great hair every day. (Follow them on Instagram at @harpernutrition_twins.)

Artichokes

Loaded with protein, fibre, vitamin C, folate, potassium, magnesium and antioxidants, these gems help improve skin elasticity, prevent photoaging, tighten pores and contribute to collagen development. (Try our delicious artichoke dip.)

Avocados

Avocados are high in healthy fats that are essential for keeping your skin moisturized, supple and flexible. They are also high in vitamins C and E and contain minerals that help calm skin, such as magnesium, potassium and calcium. Learn what happens when you eat avocado every day.

Blueberries

Blueberries are high in antioxidants and anthocyanins, which prevent damage to the collagen that keeps skin firm by shielding it from harmful free radicals. (Did you know blueberries are one of the most nutritious foods in the world?)

Egg Yolks

Egg yolks are a good source of biotin, which helps make hair strong and lustrous,  protects against hair loss and damage, promotes hair growth and helps prevent dry skin. (Did you know eating more eggs could help keep your eyes healthy?)

Greens

Specifically, watercress and kale which provide antioxidant to fight free radicals and prevent collagen breakdown, and lutein, which boosts a healthy glow.

Matcha Green Tea

Matcha green tea is high in catechins, powerful antioxidants that reduce redness, prevent acne flare-ups and improve skin elasticity, hydration and thickness. It also stimulates hair growth. Regular green tea has many benefits, too.

Organic Cacao Nibs

Cacao nibs are rich in antioxidants, which give skin a beautiful glow by improving blood flow, skin texture and hydration. Learn all the benefits of dark chocolate.

Peas & Lentils

Peas and lentils are some of the best plant-based sources of lysine, an important amino acid required for collagen formation. Need help eating more lentils? Here are three ways to fit them into your diet.

Salmon & Lean, Grass-Fed Meats

Salmon and lean meats are good sources of protein, which is key for healthy hair growth, and zinc, which is necessary for producing new skin cells, regulating inflammation and improving overall skin health. They’re chock-full of omega-3 fatty acids, which deliver shine to hair, provide oils that keep your scalp and hair hydrated, plump up skin cells and reduce inflammation that can cause acne and redness. You can also reap the beauty benefits of salmon with fish oil supplements. Learn exactly what they’re good for.

Sweet Potatoes

These colourful tubers are high in beta carotene, an antioxidant that is converted to vitamin A when consumed, which protects against brittle hair, boosts natural oils on the scalp,  romotes hair growth and acts as a natural sunblock. As for skin benefits, they are superfoods thanks to vitamins A and C and magnesium. Their high carotenoid content visibly brightens skin. (For the ultimate beauty-boosting dish, try our stuffed sweet potatoes with goat cheese, lentils and avocados)

Walnuts

Walnuts are a good source of essential fats, vitamins C and E, selenium and zinc. They help protect skin from inflammation and free radical damage and protect hair from sun damage.

Next, see the foods that are way more nutritious than you think.

Rebecca and Reisha Harper are twins and registered dietitians with a special focus on nutrition for health, beauty and aging well. For more info visit their website.