Top Ten Foods for Beauty

Posted by Gill O'Shea4th June 2021

Every time we eat we have the opportunity to Nourish our bodies.

Every 35 days our skin replaces itself, our liver about one month. Our body makes these new cells with the food we eat. What we eat literally becomes us. We make the choice everyday about what we eat….

The foods I refer to, are easily available in most supermarkets, and are not difficult to prepare. These foods are jam-packed with vitamins and minerals that have been long-heralded for their skin clearing and hair strengthening properties which, when combined with exercise, and a good skincare regime, can make the world of difference:


    Oily fish contains high level of essential fatty acids widely know as Omega 3 oils. These Omega 3’s are very powerful and effective anti inflammatories, which are great for skin conditions such as Eczema, as well as joint and muscular inflammation.

    All cells have an outer layer of fat, and essentials fats help with plumping the skin and for shiny strong hair.

    Oily fish is also high in Vitamin A, also known as Retinol. Retinol is required for the production of the protein Collagen in the skin. Collagen helps with the elasticity of the skin, and works like tiny “springs” in the skin.

    Nuts include Hazelnuts, Cashew Nuts, Brazil Nuts, and Almonds etc. (all plain unsalted).  Seeds include Pumpkin Seeds, Sunflower Seeds, Linseeds, Chia Seeds etc. These are such an easy and versatile ingredient to add to porridge, salads and eat as snacks.

    Pumpkin seeds, these are full of zinc which protects cell membranes, helps maintain collagen, and promotes skin renewal. Its great for the sebaceous glands in the hair. Prevents scaring from Acne, and is often prescribed for the prevention of cold sores.

    Brazil Nuts. These are a great snack due to the high content of selenium, which is a nutrient that helps preserve elastin, a protein that keeps skin smooth and tight. It also helps helps protect skin against environmental damage and promotes energy as it performs an important role in the functioning of the thyroid gland.

    Cashew Nuts, these are particularly high in Vitamin E which increase the blood circulation, helping with hair and nail growth.

    Protein is the building block for hair. In fact, if we don’t consume enough protein in our diet, then hair “rests”, which can lead to hair loss.

    Lean Red Meat eaten in moderation, is an extremely good for our health, particularly as it is so high in Iron.  Iron is important for healthy red blood cells, involved in the transport of oxygen throughout your body can. Insufficient oxygen in the body causes fatigue. That exhaustion can affect everything from your brain function to your immune system’s ability to fight off infections.

    Women aged 19 to 50 require 18mg of Iron per day, while men only require 8mg, in the same age group. 

    In food, iron is found in two main forms, heme iron and non-heme iron. Heme iron is more easily absorbed into the body and is found in blood-containing animal foods like meat, poultry, and fish. Non-heme iron is found in iron-containing plant foods like leafy green vegetables.

    Eggs contain everything needed to bring life and are best known for protein, which is especially needed for collagen production. In particular, the yolks are most beneficial as they’re full of skin clearing selenium, zinc, and B Vitamins. In particular Biotin which is good for hair and nail growth.

    Spinach and broccoli are not only crammed with skin clearing antioxidants, but also filled with fibre too, which is great for staving off hunger pangs, and Iron for energy.

    Folate in green vegetables may help repair and maintain DNA, basically boosting cells’ ability to renew themselves. What’s more the water in these greens effectively penetrates cell membranes, making the skin plumper and less wrinkled.

    Orange vegetables include carrots, pumpkin and butternut squash including their seeds and flesh are filled with goodness and contain plenty of beta-carotene known to be great for regular skin cell development and healthy skin tone. It is also involved in the production of sebum and great to prevent dryness in hair.

    Vitamin C in citrus fruit keeps skin clear and bright, and is required for collagen synthesis, but is also great for age spots and skin healing.

    Includes everything from Tomatoes to Blueberries, with potent antioxidants such as Lycopene and Anthocyanins, well researched for their powerful Anti-aging properties.

    High in Calcium and Vitamin D essential for bone health. But also the “Probiotic” yoghurts also contain “good” bacteria supporting normal gut function and helping eliminate and prevent ”harmful” bacteria in gut and keep skin clear. 

    Yoghurt is also high in Vitamin B2, essential for energy metabolism, and Vitamin B5, which helps the blood flow to to scalp and great for hair growth.

    Avocados are great for the skin as they are omega rich and known to be a strong source of vitamin E, which works to boosts the skin’s vitality and luminosity. Feeding your skin from the inside out with vital nutrients helps it stay soft, supple and blemish-free, plus vitamin E is also a potent sun blocker, helping to protect the skin against the sun’s damaging UV rays. Studies also suggest that eating a regular portion of avocado can improve the skin’s ability to keep itself moisturised.

    Not only is this vegetable super delicious, it’s also full of a naturally occurring chemical called allicin, which, when digested, acts against harmful bacteria – including that which causes acne and other skin infections.
  1. WATER

    It’s the oldest trick in the book and the cheapest, easiest way to keep your skin gorgeously glowing. Water ensures a healthy metabolism, which will in turn keep skin healthy and glowing, help to keep your brain functional, allowing you to cope with stress better as well as replenishing the water levels in your skin.