10 Beauty Foods For Glowing Skin, Shiny Hair And Strong Nails

When it comes to beauty, you must trust the old adage “you are what you eat”. If you’re feeding your body rubbish then no matter how many expensive lotions or creams or exotic products you put on your face you wouldn’t be pleased with the results. It shouldn’t surprise you that beauty on the outside begins on the inside. What you feed your body is actually the foundation that our bodies use to grow, develop and repair. So naturally, healthy eating directly affects your skin and your overall well-being.

Having said that, when it comes to getting your share of nutrients there’s a lot of myth about how a vegan diet lacks nutrients. But contrary to this belief, a well-balanced vegan meal is actually packed with all the nutrients you need for a glowing skin and better health. From omega 3, Vitamin E, protein to zinc, copper, selenium, magnesium and calcium you can get all the nutrients you need. In fact, unlike animal meat or milk, vegan foods are also cholesterol-free, low in saturated fats, high in fiber and contain powerful cancer-fighting antioxidants.

We spoke to some beauty gurus and nutritionists and chalked out a list of 12 super foods (and drinks) for a glowing complexion, stronger nails and beautiful mane that you can easily find at your local superstore. These plant based foods are all you need for a beautiful you outside. These vegan beauty foods will not only give you that healthy glow but also leave you more energetic, sexy as well as simply gorgeous.

So ditch those super expensive creams with animal derivatives, chemical loaded products and stock up these beauty foods in your kitchen to keep you looking younger and give you healthy hair and nails.

1. Coconut

Great for: skin, nails and hair
Nutrients: Lauric acid, B-complex vitamins (riboflavin, folates, pyridoxine), minerals (calcium, copper, iron, manganese), cyptokinins, proteins, Vitamin E
Coconut for skin and hair - coconut water - coconut oil

Considered as a nutritional powerhouse, coconut has long been proven to have a wide range of beauty-boosting properties thanks to all those vitamins, minerals and other nutrients it is loaded with. Whether you eat raw coconut, drink coconut water, use coconut milk or apply or cook with coconut oil – they’re all packed with nutrients and can be used in myriad ways to get that gorgeous skin, hair and even nails.

Coconut oil has become one of the staple beauty products with the makeup gurus and models alike for skin and hair. It is an excellent moisturizer, reduces inflammation {hence great for eczema sufferers too}, prevents wrinkles, makes your hair shinier and longer and helps strengthen your nails. In fact it is also a great ingredient to cook with.

If you’re a coffee drinker, try adding coconut milk in your coffee and you’d be surprised how good it tastes. Loaded with vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium, iron, magnesium and phosphorus, you must make this sweet creamy liquid a part of your diet. You can even massage this to your hair to nourish them by giving natural moisture from roots to ends.

Coconut water is the best way to stay hydrated while getting all those goodies in your body for a healthy skin. In fact a little birdie tells us that even Victoria Beckham has regarded coconut water as her secret beauty drink that she consumes twice a day, everyday. Swap those unhealthy colas and sugary juices with coconut water and you’ll thank us!!
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2. Avocado

Great for: Skin and body
Nutrients: Protein, Vitamin B, Vitamin E, Kalium, Iron, Vitamin C, Potassium, Omega 3

Avocado-health-benefits-skin-hair-vitamin e
Believe the hype, as avocados are not overrated. Avocados are one of the richest and yummiest source of Vitamin E and this together with Kalium found in this super food boosts skin’s luminosity while keeping it smooth and healthy by regulating the hydration process. It also prevents aging by reducing wrinkles as it helps maintain the elasticity of your skin by promoting the creation of collagen.

If that wasn’t enough, this magical beauty food also has high oleic acid content that’s responsible for keeping your skin soft and moisturized, regenerating damaged skin cells and reducing redness and irritation. Their power packed ingredients stops the breakdown of cells that cause sagging skin and prevents build-up of toxins that causes cellulite. Moreover, the natural oils in the fruit make it a wonderful treatment for hair keeping them shiny, frizz & dandruff free.

The best part? It tastes amazing. Avocado sandwiches are perfect for a light breakfast! Slice them up, sprinkle some salt and a good dose of olive oil; there you have a healthy vegan meal. We also love adding avocados in our smoothies. It adds a nice creamy texture to it and tastes amazing when mixed with other fruits like berries, bananas or pear.
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3. Aloe Vera

Great for: Skin and immune system
Nutrients: Vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin B12, vitamin C, vitamin E, niacin, folic acid, potassium, iron, sodium, calcium etc
Aloe vera beauty food for skin and hair

The moment you walk up any beauty store you’d be bombarded with products with aloe vera as key ingredient– moisturizer, body cream and even shampoos.

Known for its healing and calming properties, aloe vera is most commonly used for wounds and sunburns. But this miracle plant is also great for skin and hair. Best had early in the morning, a bit of aloe vera juice mixed with your daily drink will boost your immune system, aid indigestion and give you a clear skin.

The plant’s anti-inflammatory properties prevent the outbreak of acne and its special ingredients are also known to produce collagens and elastins, ensuring you look younger. It is also wonderful for and is known to stimulate hair growth and treat dandruff.
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4. Oat milk/Almond milk

Great for: Skin and hair
Nutrients: High in calcium, vitamin E, selenium, antioxidants

Oat milk and nut milk are great tasty vegan alternatives to dairy milks. Oats have found to contain skin-clearing and anti-aging properties, thanks to vitamin E, vitamin B+, selenium, calcium and fiber. Drinking oat milk helps in production of baby skin cells that keeps your skin firm and also clears acne while improving the overall health of the skin. Oat milk also aids in strengthening and repairing hair. Try making a batch of oat milk yourself and use it for your smoothies, milk shakes or cereals!

Almond milk is great for your skin, keeping it glowing. This is because almond milk has 50 percent of your recommended daily amount of vitamin E that includes antioxidant properties. These properties are essential to the health of your skin, for example protecting it against sun damage.

5. Flax Seeds

Great for: Skin, hair, nails
Nutrients: Omega-3 essential fatty acids, lignans, fiber
Flax Seed for Skin and Hair - Omega 3“Ok ok. We know you can get all those vitamins in your vegan diet. But what about Omega 3 fatty acids? Don’t you need to have fish oil?”

Only those who are not aware of the food science can come up with such arguments. There are lots of options in a vegan diet to provide required amount of omega 3 fatty acids. Flax seeds are one of the most concentrated plant based source of omega 3, making it a blessing for vegans.

A deficiency in this essential nutrient is often associated with brittle nails, aging and dry/dull skin and weak hair. A diet rich in omega 3 keeps the skin hydrated at the same time giving it a boost of antioxidants, and also aids in nourishing hair follicles that combats dry scalp and brittle ends. They also help combat acne, wrinkles and inflammation.

Eating omega 3 fats helps to keep your skin hydrated and your hormones healthy, and flax seeds are one of the best ways to do that. In fact flax seeds have also been proven to reduce hot flashes in menopausal women. Ladies, take note: a daily dose of two tablespoons can help normalize the menstrual cycle by supporting the second phase, also known as the luteal phase.

These seeds are also loaded with dietary fiber and metabolizing manganese, which aids the body’s natural detoxification process helping digestion. So, for your next breakfast, add flax seeds in your oatmeal or grind them fresh and sprinkle them in your smoothies, salads of soup. Flax seed oil is also very nutritious, but don’t use it for cooking. Pour over your salads or meals.
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6. Raw nuts

Great for: Skin, hair, nails and also health in general
Nutrients: Omega 3 fatty acids, vitamins, minerals, and protein

Almond-rich-in-vitamin e-skin-hair
Nuts are a wonderful healthy snack that can keep you away from munching those oily and unhealthy crisps.

Just a 70g serving of almonds provides you with your daily dose of anti-oxidising vitamin E plus vitamin B-6, flavonoids, riboflavin, niacin, pantothenic acid, thiamin, folates plus they’re also packed with skin and hair boosting minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium. If your nails have vertical ridges, be sure to include almonds in your meals.

Walnuts are one of the best ways to get your dose of omega 3 fatty acids, plus its also packed with Vitamin E, manganese and antioxidants that works wonders for your hair and skin.

Another yummy nut that you must add to your diet is Brazil nut. They are packed with hair and skin-boosting vitamin E, copper, magnesium, manganese, potassium, calcium and iron. Plus it also contains more than 100 percent of the daily value for the mineral selenium? What this means is that it may help prevent certain cancers, such as prostate and breast cancer. They make great toppings for desserts as well as add that extra crunch in your rice or vegetables.

The best way to add nuts to your diet is to make your own raw nut mix and keep it handy in a small canister that you can easily reach out whenever you get those hunger pangs. Or toss them to your salads and smoothies.
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7. Chia Seeds

Great for: Skin, hair, body and brain
Nutrients: Vitamin E, fiber, zinc, protein, magnesium, calcium, phosphorus and manganese

Chia seeds are noted among the most nutritious foods in the world. Rich in Vitamin E, chia seeds are a wholesome source of fiber, protein, Omega-3 fatty acids and various micro nutrients. It will ensure your skin is supple, smooth and soft while fighting wrinkle all the way and also keep your hair healthy.

Float them in your juice or add them to your smoothie, yogurt, cereal or even make a chia pudding! Or use these seeds to make homemade hydrating hair mask (mix lemon and soaked chia seeds, apply the mixture to your hair for 10 minutes and you’ll love how your hair feel) or a face mask to reduce scars on your face.

8. Berries

Great for: Hair and nails
Nutrients: Vitamin C, Fiber and Antioxidants.

Berries for skin - vegan - beauty food
Antioxidants are nature’s fountain of youth as they help the body manufacture collagen. Whether you are talking about blueberries, strawberries, raspberries or goji berries, they’re all packed with them ensuring you look beautiful through the years. In fact berries are also rich source of Vitamin C which is an effective nutrient to help grow and strengthen your hair, deliver a glowing complexion and strong nails.

Blueberries are known to have one of the highest antioxidant properties among all fruits while strawberries are known to have more anti-aging Vitamin C per serving than grapefruit or oranges.

So knock off a few years by adding these delicious berries to your everyday diet. Add a cup of berries to your smoothies, yogurt or cereal to prevent free radical damage and protect you from premature aging.

9. Spinach

Great for: Skin and hair
Nutrients: Vitamin C, Vitamin E, Beta Carotene

Spinach beauty food for skin

Packed with triple dose of wrinkle-fighting antioxidants: vitamin E, vitamin C, and beta-carotene spinach fights and protects your skin from the damaging UV rays. Spinach is also a rich source of lute in that keeps your eyes healthy {don’t want those glasses? Then load up spinach to your everyday diet}.

If that wasn’t all, spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. They’re also a great food to nibble on if you want to shed those extra pounds. Toss them in your salads, blend in your smoothies or just have them raw with pinch of salt and lemon, you’ll love them.
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10. Water

Great for: skin, hair and body


Before you go on and say “Duh?” we assure you that all that you heard about having 10 glasses of water actually works.

Whether you are looking for glowing skin, shinier hair or a healthier body, H2O is the world’s best beauty elixir. It flushes toxins out of our system and fill your cells up with life. Plus when you are hydrated your metabolism works at its best. There are two simple tricks to drinking water consistently.

First trick, have a bottle of water with lemon slices ready in the morning and try to finish it as much as possible while you get ready for the day. Trust us, it won’t taste sour. By doing so, this will kick start your system and help your brain soar.

On to the next trick: get the hydration without even drinking water. How so? Well, by consuming fruits and vegetables such as melons, cucumbers, iceberg lettuce, celery, radishes and tomatoes. Remember, the heavier the fruit or veggie, the higher the water content. If both those tricks aren’t your cup of tea, opt for coconut water, green tea or juices. But pls pls pls, don’t reach out for those sugary drinks and sodas that play havoc to your skin.
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Complement these foods with regular exercise, fresh air, sufficient timely sleep and a good skin and hair care regime and not only will you knock off a few years off your face, but you’ll also look and feel better.

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One thought on “10 Beauty Foods For Glowing Skin, Shiny Hair And Strong Nails

  1. Nice post. I learn something new and challenging on websites I stumbleupon everyday.
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