Looking After Skin, Hair & Nails

Beauty comes from within, but it starts with a healthy diet.

Looking after skin hair and nails

Beauty comes from within, but it starts with a healthy diet. Having a healthy diet and getting the right nutrients can help to keep hair strong and healthy and keep skin glowing.

What are the Key Foods & Nutrients?

Start with your 5-a-day. Fruit and vegetables are good sources of vitamin C. Vitamin C is needed to help make collagen, which is part of the basic structure of your skin-why do you think so many anti-aging creams contain collagen?

Eat more fish

Iodine and selenium are both important for skin and selenium is essential for healthy hair and nails as well. Fish is a great source of both selenium & iodine. You will also find selenium in Brazil nuts.


Copper helps to maintain your natural hair colour and it is found in nuts & seeds as well as raisins, currants, figs & other dried fruits.


Zinc is also needed for healthy, shiny hair & glowing skin. Find lots of zinc in shellfish like crab, mussels & prawns as well as chicken & turkey.

Boost your B vitamins

Many B vitamins are involved in helping your body to maintain the health of your skin. Look out for niacin and riboflavin. Whole grain cereals are good sources as is wheatgerm. Pork is also an excellent source of B vitamins.

Vitamin A

Vitamin A is one if the most important nutrients for healthy skin. Vitamin A helps to hold moisture in your skin and lack of vitamin A can lead to dry skin. Find vitamin A in liver, cheese and in red, orange and yellow coloured vegetables like carrots and red peppers.

Did you know?

Skin & hair are often the last places to get the nutrition from your food? Skin and hair get what is 'leftover' after all of your organs and systems have taken what they need. This is why you need to have a really healthy, balanced diet to see the best results!

Key skin, hair & nail foods

  • Cheese
  • Carrots, red peppers and sweet potatoes
  • Nuts & seeds especially Brazil nuts, sesame seeds and sunflower seeds
  • Wholegrains including whole rain cereals, wheatgerm & whole grain breads.


SuperValu Hazelnuts 70gSuperValu Hazelnuts

SuperValu Hazelnuts 150g


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