Six Foods to Make Your Skin & Hair Healthy. ~ Nicole Rebeiro

Via elephant journal
on Jul 13, 2012
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A lot of people, especially women, are obsessed with beauty products that make their skin glow and their hair shine.

While a lot of these products have been clinically tested and proven to work, their effects are only skin deep. The trick to beautiful, age defying skin, and soft, gorgeous hair isn’t just in what you apply, it’s in what you eat.

The types of foods that are good for the skin and hair are high in antioxidants, omega 3 fatty acids and vitamins C and E. Here’s a list of some of the foods that help make you beautiful from within, and the reasons why:

>>Fruits high in vitamin C like kiwi, oranges, blueberries and grapefruits. Vitamin C has always been on top of everyone’s list of essential vitamins and minerals. Not only does Vitamin C help you get better when you’re down with the flu, it also stimulates the production of collagen in the body.

Collagen, which can be found in all the parts of the body but predominantly in the skin, bones, teeth and hair, helps maintain the skin’s firmness. Vitamin C is also known to prevent the skin from looking aged.

>>Nuts and seeds. Walnuts, almonds and sunflower seeds are high in vitamin E, the vitamin that reduces skin flare-ups and makes hair healthy. They contain nutrients that prevent inflammation as well as enhance immunity. Not only will you have healthy, glowing skin, you’re also protecting yourself against cold and flu.

>>Dark chocolate. Before you get all excited about how chocolate can be good for your skin, remember that only those chocolates with high levels of cocoa flavanols, phytonutrient compounds that have an antioxidant effect, like the ones with at least 60 percent cacao, fit in this criteria.

A small piece of dark chocolate hydrates the skin, leaving it soft and supple.

>>Sweet potatoes. This “superfood” contains beta carotene for healthy, bright eyes, and antioxidants that help prevent the skin from aging. Eating sweet potatoes regularly keeps us young and sharp. Who doesn’t want that?

>>Spinach. The nutrients packed in this green leafy vegetable give us an overall sense of well-being on top of its beautifying properties. It’s a good source of all the vitamins, minerals and nutrients we need for younger looking skin and hair.

>>Wild salmon. Salmon that hasn’t been grown in fish farms is one of the best sources for omega 3 fatty acids. Omega 3 keeps your skin moisturized and prevents acne breakouts. It is also good for your heart, so go ahead and indulge!

Here is a simple recipe you could try to start adding these “beauty superfoods” to your diet:

Simple and Delicious Baked Salmon


2 six ounces salmon fillets

2 cloves of minced garlic

6 tablespoons of light olive oil

1 teaspoon of dried basil

1 tablespoon of fresh parsley (chopped)

1 teaspoon of salt

1 teaspoon of ground black pepper

1 tablespoon of lemon juice


>>Set the salmon aside in a medium-sized glass baking dish while you mix the rest of the ingredients in a bowl to create a marinade.

>>Pour the marinade over the salmon fillets and leave it to marinate in the refrigerator for an hour. Turn the fillets occasionally to cover the whole fish in the mixture.

>>Preheat the oven to 190 °C.

>>Remove the fish from the refrigerator and place them in an aluminum foil. Pour the remaining marinade over the fish before sealing the foil.

>>Place the sealed salmon back in a baking dish and bake for about 35 to 45 minutes or until the fish can be flaked easily using a fork.

Vanity shouldn’t be the only reason to eat these healthy and delicious treats. As we beautify ourselves from the inside out, we should also consider the other health benefits these great foods can give you.

When she is not getting her fingers green in her English country garden, Nicole is a keen writer with a particular interest and passion for travel. She has been writing for four years now, and always enjoys researching new topics.



Editor: Anne Clendening



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27 Responses to “Six Foods to Make Your Skin & Hair Healthy. ~ Nicole Rebeiro”

  1. Good advice, Nicole.

    Posting to elephant food & elephant wellness.

    Bob W. Associate Publisher
    facebook, twitter, linkedIn

  2. Adrienne White says:

    I eat all of this stuff on a regular basis, drink green tea every day, and do lots of yoga and my skin is still icky! Any other things I could be doing wrong??

  3. […] Six Foods to Make Your Skin & Hair Healthy (Elephant Journal) […]

  4. Keri says:

    Thank you Ann for the reminder and for some new tricks for beautiful skin!

  5. Keri says:

    Andrienne, check out Kandee Johnson on youtube; she has some amazing at home remedies for beautiful skin. The egg mask is amazing!

  6. […] As children, this is important for growth and brain development. As adults, it’s the best anti-aging and body repair tool we have. When we don’t get enough sleep, we exhaust our adrenals. When we […]

  7. gabrielle says:

    I was a little disappointed to see salmon mentioned in the article because although I agree, and my experience tells me, that Omega 3 fatty acids are good for your skin, you can find them in some seeds as well, no animal has to die for me to have a peach smooth complexion. Yoga is also about ahimsa – doing no harm – , elephant journal is mostly about yoga, so let's try to be consistent

  8. […] chocolate is a rich source of goodness. However, steer clear of milk chocolate as it tends to be laden with too much processed sugar and […]

  9. sohan says:

    i hav oily skin and i hav pimples on my face and i hav very faaat cheeks so i wanna get rid of all these three things and look handsome so plese tell me how…first i wanna get rid of these fat cheeks

  10. sana sharma says:

    I have oily skin n many small type of. pimple on my face..I have very dull face..plzz tell me something. for glowing n clear skin ..

  11. diana rose says:

    i have oily face and small pimple do you have any suggestion what should i do thanks.

  12. Lotus28 says:

    Adrienne – I have been there! Having been vegan for over two years, I thought this was the answer to my prayers to heal my awful skin (20+ years of moderate to severe acne), and it wasn't. The only thing that has worked for me is to EAT MORE FRUIT. As in, overdose on raw fruits and vegetables. I eat raw before 6 (mostly fruit), then have a low fat vegan meal at night. My skin texture literally changed. My blemishes started going away and the lumps and bumps of my scarred skin started smoothing over. A dewy glow has returned. My friends could not believe their eyes. I have converted many people into fruit eaters because of the changes I experienced. Check out this video as well: Blessings!

  13. Yvette says:

    Many of my favorites and I too would love to know which foods can prevent healthy, glowing skin. I know one of mine is peanuts and I'm guessing a toxic internal environment. Thanks!

  14. oz_ says:

    It would be great if suggestions like these could be footnoted with properly designed and conducted studies demonstrating said benefits, especially if they show effects across a broad variety of ethnicities.

  15. Corinne says:

    The salmon recipe sounds great but I would not be using aluminum foil due to it's toxicity

  16. edith says:

    What do you eat? Realize that in order for your to have grains, legumes and whatever else comes out of the ground, you need to plow many many field that kill plenty of small animals and destroy ecosystems.

  17. That's just plain stupid! Harvesting vegetables is much more eco-friendly than killing salmon.
    Besides, I have yet to meet a person that doesn't eat vegetables because it kills the small animals (whichever they might be) and destroys ecosystems. Do you not eat plants because it destroys ecosystems?
    FYI, farm animals are fed with grains, too, but pigs and cows eat much more grains than humans do, ergo much more land is used, more small animals killed and more destroyed ecosystems; not to mention pollution from factory farms.

  18. Amy says:

    I started putting high quality flax oil on everything from vegetables to smoothies ( at least a couple TBS a day) and everyone started asking what I was using on my face. I swear now by fish oil and flax oil for hydrated, glowing skin.

  19. Alma Gonzalez says:

    Nice sayings , But I want some more information about my skin ,I have a dry skin and in winter I feel very awaked ,Do you any one give me a broad hint ,But at my child wood time ,my skin was good because at that time I am using the kidskin lotion ,But Now I am 35 ! What will I do?

  20. Becca says:

    I love this article. Eat clever and mind, heart and soul will be well. Our body is precious but we are more than our body, are we not? xx

  21. Rock Stephen says:

    This post tells us about the food that can help for getting healthy skin and hair. Vitamin C has an anti-aging effect on skin. We came to know about variety of food which can have great and healthy effect on our hair and skin. Vitamin E is also very good for hair and glowing skin. Great healthy recipe is given which we can add to our diet.

  22. sandra says:

    the salmon looks delicious what is it served on, the picture?

  23. Lauren says:

    Hi Adrienne-

    I had the same issue, but I finally chatted with my chiropractor and she pinpointed the problem – yeast. I use to drink lots of smoothies, ate a ton of fruit, lots of veggies, grains, little dairy, and no meat. Unfortunately, my diet, despite it being pretty healthy, wasn't so healthy for me. After years of being on birth control and antibiotics, there was an overabundance of yeast in my system, and I was feeding it by the amount of sugar/grain intake. Check out Doug Kaufman's "Know the Cause". My skin cleared up within a matter of a few months, although to this day (I've been eating this way for two years now) if I have too much sugar (natural or artificial), grain, or alcohol, my skin instantly reacts. Best wishes to you on this journey – I know its a tough one!

  24. Alace Parker says:

    When it comes to food than only one thing come out of my mouth and that is WOW. By the way I don’t know about the benefit of this food and I will surely eat those so that my skin becomes white and glowing.

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