What To Eat This Season For Healthy Hair, Skin & Nails

By Kate Dimmer (MSc) Registered Nutritional Nutritionist (BANT)

As the darker days and cooler weather draws in, we thought it’s important to keep you clued up on how to help your hair, skin and nails through the latest lockdown and the change in seasons. Say hello to this months’ Guest Editor, Blushes Cirencester client and Nutritionist, Kate Dimmer (MSc) as she takes you through her top 5 tips on how to nourish your body over the coming months…

I love autumn and winter. Autumn’s leaves are jewel colours and it’s time for beautiful knitwear and boots! In winter I love to get cosy with a hot drink and a good book. But, as the temperature drops, our hair and skin may get a little dry and lack their usual glow.

Our diet and lifestyle have a huge impact on our hair, skin and nails.

The condition of your hair, skin and nails can say a lot about your general health. We need the right nutrients to nourish our skin and hair and to protect them from environmental damage such as pollution, centrally heated buildings and heat from appliances. As a registered nutritional therapist and nutritionist, I work with clients to use food to support their health and wellbeing.

Here I share some diet tips about the best foods for healthy hair, skin and nails so you can continue to look and feel good throughout autumn and winter.

1.Protein

Protein is important for many functions in the body and provides the building blocks for healthy hair. A high percentage of your hair (as well as your nails and skin too) is made from keratin. Keratin comes from amino acids found in protein. Protein also helps to produce collagen which keeps our skin looking youthful and firm. To keep hair and nails strong, and to maintain good skin condition make sure you eat protein with every meal.

If you’d like a bit more science, the amino acids cysteine and methionine are particularly required for healthy hair and these are found in eggs, meat, fish, dairy and to a lesser extent whole grains and legumes. Eggs for breakfast would be a good start!

2.Biotin

To keep your skin glowing this autumn/winter, it needs to be well-nourished from the inside out. Healthy fats are needed for the structure of cells. This means fats will protect the firmness of your skin and keep it well hydrated. Fats are also essential for other functions in the body of course and are necessary to absorb vitamins including skin-loving antioxidants, Vitamins A and E. Egg yolks are a great source of vitamin A and almonds are a good way to get your vitamin E.

Food-wise we need a broad range of fats. Good examples include oily fish like mackerel, trout and salmon, nuts such as almonds and walnuts, seeds including chia and sunflower, plus avocados, olives, olive oil, coconut oil and coconut milk.

3.Vitamin C

You might already use vitamin C in your face serum. It is a major antioxidant so protects against free radicals -a major factor in ageing and disease. Vitamin C is key for collagen production. As mentioned before, collagen keeps skin supple and plump and protects against wrinkles. Collagen is also involved in gut health and bone strength. Win, win!

Vitamin C is safe to supplement but it’s also important to include it in the diet as food sources of vitamin C contain other compounds with further health properties.

Top food sources of vitamin C include blackcurrants (use mixed fruits from the frozen section of supermarkets), oranges, kiwis, red peppers, sprouts and kale. Sprouts and kale are in season in the UK during autumn and winter. Eating food that’s in season will maintain nutrients that may be lost through travel or storage.

4.Eat your veg

Your daily vegetables contain many nutrients to help you glow inside out. Firstly, vegetables are a great way to get fibre. Plenty of fibre is needed for regular bowel movements, which is important for detoxification. Healthy detoxification means healthy, clear skin. Brassica veg including broccoli, cauliflower, rocket and watercress are all good choices here and these foods are also packed with antioxidants.

Orange veg such as sweet potatoes, squash and carrots, which are in season during UK winters, will boost the health of your skin. This is because they contain beta-carotene, which the body converts to vitamin A. Tomatoes (strictly speaking a fruit) contain a plant compound called lycopene which helps to protect skin from damage from environmental pollution and UV light.

Make a simple tomato sauce or soup with a can of tomatoes and plenty of seasoning and herbs.

In general, to support great hair, skin and nails this autumn/winter, eat plenty of seasonal veg and fruit of different colours and include proteins and healthy fats with each meal.