I'm sure we've all at some point decided to start taking supplements to see if dull skin, flat hair and flaky nails could be improved with a concoction from Holland and Barretts. For me anyway this has never worked, one because I am too forgetful, but mostly because you have to take like three giant capsules every time you eat a meal and who has time for that? Not me.
Anyway, if you make sure you're getting everything you need in your diets already, you won't need supplements and you could save hundreds of pounds on skincare products designed to fix what could be fixed yourself with a little diet revamp. It can be hard though to know what exactly you need to keep yourself looking beautiful from the inside, and even then where those beautifying vitamins and minerals essential for your skin, hair and nails are hiding, but when you do, it could literally change your life. After all there's a reason Lady Gaga says those spinach smoothies are her only skincare secret... well apart from sex.
So we did a little research and found out what exactly you need, and where you can find it!
Vitamin A
This comes in two types: pre-formed retinol from animal sources, and carotenoids from plant sources. Retinol is one of the animal form of Vitamin A, which in the body is converted to retinoic acid, which is a key part of anti-ageing treatments like Retin A because of its skin renewing properties. Obviously eating lots of Vitamin A isn't going to give you the same result on your skin as using Retin A, but making sure you get enough in your diet will keep the skin healthy, regulate sebum production (the oil that is secreted from the Sebaceous glands, which contributes to acne), and help treat photo damage, stretchmarks, and cellulite.
Vitamin D
Vitamin D is produced in the body as a reaction to summer sunlight on the skin and can't actually be found in many foods. Vitamin D promotes differentiation in cells, which is when stem cells are converted into more useful skin cells, helping regeneration. It is said to replenish hydration and boost skins elasticity, help smooth fine lines and wrinkles, and correct sun damage and dark spots.
Vitamin C
Vitamin C is an antioxidant - and we all know how important they are! Among other things, Vitamin C regulates collagen synthesis and helps form barrier lipids, which protect skin cells from moisture loss, keep the immune system of the skin healthy and functioning well. Without a strong lipid barrier, the skin can be prone to bacteria-related acne, eczema, rosacea-type inflammation, atopic dermatitis, and skin congestion. So Vitamin C is very important. Your body can't store Vitamin C, so you need to make sure your daily diet has lots in it.
Vitamin E
Vitamin E is an antioxidant which is stored by the body in the cell membrane, protecting it from oxidative damage, working to prevent the multiplication of free radicals and, like Vitamin C, protecting the skins lipids (see Vitamin C).
Others
Aside from vitamins, there are minerals, oils and fats found in food that are crucial to our outward health. Essential Fatty Acids, like Omega-3 and Omega-6, play a big role in the health of our skin and nails. They regulate cell function, transferring waste by dissolving the fatty deposits that block pores, keep the cell walls strong, so they retain the water they need to stay hydrated, and help to repair skin from damage like scarring. They also keep the hair and scalp well-nourished and nails healthy, stimulating growth and preventing them from being dry or brittle.
As we know, Iron is very important for the body anyway - especially women - as it helps make red blood cells which carry oxygen around the body, but it also has a big effect on the hair. As an example - my sister was very anaemic a few years ago, and her hair became limp, dull and greyish. As soon as the doctor put her on iron supplements, it went back to a rich brown and became thicker and shinier than ever. So chances are if you've noticed your hair hasn't been its vitality-emitting self, you might have a slight iron deficiency.
That's what you need for your hair, skin and nails; here's where to find it.
Liver
Liver is the strongest source of Vitamin A, so that's the easiest way to get it into your system. The NHS advises that you only need 1.5mg of Vitamin A per week (too much can contribute to osteoporosis) so only eat liver or pate once a week and don't take any supplements if you do.
Fruits
Most berries, like blueberries, strawberries and blackberries, are packed with antioxidents and Vitamin C. Oranges are actually not that high a source of Vitamin C: strawberries, blackcurrants, kiwis and especially guava, are all much higher in Vitamin C levels. Rose hip is also a very high source of Vitamin C (which is why it's such a popular ingrediant in skincare products).
Vegetables
Obviously vegetables contain loads of stuff your body needs. Bright coloured veggies like carrots, pumpkin and sweet potato contain beta-carotin, which in the body is converted into Vitamin A. Green, leafy vegetables are full of Vitamin E: this includes turnips, Collard greens and spinach. People think spinach is full of iron, which it is, but as fate would have it, it also contains a substance that makes it harder for the body to absorb the iron from it. Terrible design. But aside from that, it's also full of calcium, Vitamin A and C. Red peppers are also very high in Vitamin C (more than oranges), as is broccoli. Avocados are very rich in Vitamin E, as well as B vitamins.
Lentils
Lentils are rich in iron and also zinc, which helps us process carbohydrate, fat and protein in food.
Nuts
Nuts like almonds and hazelnuts are very rich in Vitamin E, as are walnuts, which (as well as pecans) are also a source of omega-6 fatty acids. If you can help it, eat them raw - they have more nutritional value that way.
Fish
You can find loads of great things in oily fish: they're a good source of Vitamins A and D, are rich in omega-3 fatty acids and contain B-vitamins, Vitamin D and iron. Oily fish include salmon, trout, mackerel, sardines, herring and anchovies. There's a reason why your mum always tried to make you eat Cod liver oil: it has insane levels of Vitamin D, with 210 mgs per 100g. One spoonful a day could do wonders (even if it does taste disgusting).
Apple cider vinegar
Slightly off-topic, but a 2009 study on mice showed that consuming acetic acid - which is the active component in ACV - "upregulates the expression of genes for fatty acid oxidation enzymes in the liver". Basically this means it causes suppression in body fat accumulation, so it might be useful if you're trying to slim down. Drink a teaspoon in water a day.
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