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Seven Autumn Foods for Healthier Skin, Nails and Hair
Their key nutrients help to combat beauty concerns such as fragility and dullness.
There is no denying that a healthy, balanced diet can help keep every part of your body healthy. This includes skin, hair and nails. The opposite applies too. “It can look dull, fragile or weak due to lack of key nutrients such as protein, healthy fats, vitamins and minerals,” says Rdana Ehsani (RD), a Florida-based sports nutritionist.
If you think your dietary habits will blame you for poor health on your skin, hair and nails, your doctor can order a blood test to check for nutritional deficiencies to confirm your suspicions, Ehsani says. Knowledge is power, and the good news is that if you know what you need more, your doctor feels it will help you can fill the gap through diet and supplements.
Autumn harvest offers particularly great fruits and vegetables to support healthy skin, hair and nails. In addition to some of Ehsani’s Go-Tos, there is a simple and healthy diet that features them.
Sweet potato
The vibrant orange hues of sweet potatoes mimic the colour of autumn leaves, reminding us that this root vegetable is the best thing to enjoy in autumn. Root vegetables are generally considered to be a great source of fiber, but thanks to beta-carotene and vitamin B it also packs in the benefits of skin, hair and nails.
“Beta-carotene supports skin repair and protects the skin from UV damage. You should use SPF when you go outside, but you can think of it like an internal sunscreen,” says Ehsani. “When it comes to vitamin B, it plays a role in the production of keratin, a protein that is the building block of hair and nails. A full intake of nutrients is essential to keeping them healthy.”
How to enjoy it: For a simple and healthy diet, place it in a baking pan with sweet potato cubes, and some half Brussels sprouts and chickpeas. Pour the mixture with olive oil, a little maple syrup and your favorite spices. Bake in 374°F and boiler for 45 minutes! There is a simple, vegetable-focused meal that is bulky and easy to prepare by autumn.
Supplement Alternatives: Ham Hair Strong contains biotin and B12, which supports stronger and stronger hair, healthy skin and nails.
pumpkin
Despite being technically classified as winter squash, pumpkin is essentially synonymous with the fall season. Can you imagine Halloween or Thanksgiving? Take advantage of the constant presence at farmers’ markets and grocery stores by thinking beyond Jack-o-Lantern and adding it to your diet throughout the fall season.
According to Ehsani, pumpkins are rich in beta-carotene, an antioxidant that the body converts to vitamin A.
How to enjoy it: Pumpkin pie is a classic treat, but if you want to enjoy the most, consider leaning towards flavorful preparations like roasting with squash in front and center. An easy way to try it: season the cubes and pumpkins with olive oil, salt, garlic and sage, spread on a cookie sheet and bake at 425°F for 20 minutes. Combine your favorite green vegetables and grilled chicken for a warm enjoyment. Alternatively, chill it in place of alternative starches such as cruton, sweet potato, rice, and more, then add it to a salad or power bowl.
Supplement Alternatives: Along with Hum Arctic Repair, which contains omega 3-6-9 fatty acids, and vitamin A, it promotes skin density and elasticity, as well as smooth, fine lines and wrinkles.
Kale
Kale is one of the few so-called “superfood” vegetables that are considered seasonally throughout autumn, winter and spring, and is just one of the reasons it appears to be everywhere all year round. Its nutritional profile only increases its popularity. A glass of raw kale has only 7 calories and is loaded with vitamins A and C, but the latter is a heavy hitter when it comes to supporting immunity and hair health. Vitamin C is also essential for the production of collagen, which supports the health of the skin, hair and nails, says Ehsani. Spinach and collard greens contain a lot of vitamin C, but kale contains about three times more, making it a worthy spot on the plate. *
*Source via PubMed
How to enjoy it: Whether you cook your greens or raw, there are countless ways to add kale to your meal. If you like cooking, try making a quick, low-carb stovetop stir-fry. Start by spraying the bread with oil, then cubes raw chicken, chop up the tomatoes, and wash two tablespoons of raw kale. Put everything in a warm oiled pan and season with salt and pepper. Once everything has withered and cooked, add the pesto and mix to evenly coat the contents of the bread. In addition to vitamin C, this simple healthy diet is a source of protein and healthy fats, both of which are necessary for hair growth.
Supplement Alternatives: Rich in vitamin C, Ham Hyaluron Glowing Grogumi helps reduce oxidative stress, which can reduce the natural glow of the skin. It also provides vitamin E. This helps neutralize free radicals that can harm healthy skin.
okra
Like kale, okra is low in calories and is an excellent source of antioxidant vitamin C, providing 26% of the recommended daily intake in a 1 cup serving. In addition to supporting hair health, Vitamin C helps absorb iron from your diet. Nutrients carry oxygen to the hair follicles and support growth. That being said, if you are experiencing hair loss due to iron deficiency, a diet rich in vitamin C or supplements can help, Ehsani points out. Vitamin C also helps protect cells from free radical damage from UV rays. Another reason is that it is important to get enough and reliable nutrition.
How to enjoy it: If you’re not a fan of the famous slimy texture of okra, Ehasani suggests grilling or roasting vegetables by sprinkling them with olive oil and herbs and spices. (Cook at 425°F for 10-15 minutes.) Another trick that could help? Instead of chop the vegetables into rounds, slice them into long, thin strips. This makes it clear when cooking.
If your iron level is low, combine okra with lean meat. This is a great source of nutrients. “It’s essential to combine iron-rich foods with sources of vitamin C to help the body absorb iron better,” explains Esani. Do you want to bake your okra? Place the burger on top of the flame. If you’re baking, marinate some shiroloin steak tips and then place in the oven while cooking for a simple, low-lifted meal.
Supplement Alternatives: Ham Turnback Time has 69% of the daily recommended daily intake of vitamin C, promoting skin cells protection and supporting collagen production. It also contains Polypodium Leucotomos, a fern extract, which may help protect the skin from the effects of exposure to the sun.
Parsnip
People generally overlook the parsnips and instead reach their more popular relatives, carrots. However, this white root root vegetable is packed with flavor, not to mention nutrients such as folic acid, zinc, vitamins C, E, and K. Not getting enough vitamin C can cause dry, brittle hair, coarse, scaly skin, while zinc defects can cause hair loss and brittle nails. Additionally, Vitamin E also has some anti-inflammatory properties that protect against visible signs of UV skin damage and aging, such as wrinkles and sun spots, Ehsani says.
How to eat it: Pre-cooked vests, try these pale beauties in soups or stews, boil and mash them in herbs and lemon, spin low carbs into mashed potatoes or slice and roast with olive oil and spices as a side dish.
Supplement Alternatives: Ham-based controls have iron, vitamin C, and other important nutrients that work together to bridge nutritional gaps that can affect your skin, hair, nails, and overall well-being.
Butternut squash
You may see butternut squash all year round in supermarkets, but its sweet, nutty flavor is most common in autumn harvests. And the fun fact: we think that butternut squash is a vegetable, but it is technically a fruit and stuffs it with many beauty benefits.
“Buttern squash is rich in vitamins A, C and E. Vitamin A, which increases collagen production and promotes skin stiffness and healing,” Ehsani said. “Vitamin E, on the other hand, helps maintain moisture in your hair, skin and nails.”
How to eat it: Blend steamed butternut squash into soup and it’s a great autumn-inspired meal. The roast is also tasty. Set the oven to 400°F and spread the squash on a sheet pan with chicken thighs, red onions and broccoli. Smash the olive oil, maple syrup, garlic, salt and red chili flakes to taste and bake for about 40 minutes.
Supplement Alternatives: Ham Collagen Love provides collagen peptides to support skin stiffness and elasticity, and provides vitamin C to repair skin damage.
Fresh cranberries
If you generally reach for dried cranberries instead of fresh cranberries, we recommend reconsidering them. Fresh not only provides more vitamin C than dryness, an important nutrient for skin health, but also makes it a good option for skin health because it doesn’t add any sugar, Ehsani says. “Dried cranberries are often added to sugar, and if consumed in large quantities, they can increase inflammation and harm the skin.”
How to eat it: Cranberries are usually too tarts to eat raw, but when they are cooked they become sweet. Ehsani is recommended to add it to salads, grain bowls, yogurt or chia pudding, but it should be a little softer first. To do this, add 1 cup of fresh cranberries, 1/4 cup water and 4 tablespoons of sugar to a small pan. Heat the mixture over medium high heat until the cranberries start to pop. Let the berries cool completely before adding them to other dishes.
Supplement Alternatives: Ham Hyaluronic Grogumi contains hyaluronic acid to trap water and vitamin C and stimulate collagen.
