Q: My hair and nails are dry and brittle and snap easily. My skin also looks dull and creased. Are there any foods I can eat to make me look healthier and younger?

A: You don’t mention your age in your letter but, whatever age you are, the condition of your hair and nails is a good indication of your health in general. So it seems to me that your diet, life style and stress levels could do with some attention.

 

First of all I want to advise you to visit your doctor to make sure you are not suffering from an underlying hormone imbalance, such as thyroid disorder or polycystic ovary syndrome, which can result in dry skin and hair. In the interim, boost your intake of fatty acids, found in oily fish, nuts, seeds and legumes, as they play an important part in keeping your hair and nails strong. Snacking on nuts and seeds will also boost levels of fatty acids, as well as zinc and protein – also important for healthy hair and skin. Keep your iron levels up by eating plenty of dark green leafy vegetables and pulses and dried fruit. And as brittle nails can be a sign of vitamin A or calcium deficiency be sure to eat at least five portions of fruit and vegetables a day.

 

As far as your skin is concerned, eating the following food regularly will arm your skin cells with the necessary tools to help preserve and keep your skin looking young: 

 

• Water (Boosts moisture): Dehydrated skin looks ashen and grey and hangs off the face. Water is the best dull-skin reviver. Hydrated skin looks moist and plump, which makes existing wrinkles less obvious. To see results, you need to make sure you are drinking enough each day – around six to eight glasses – more if you work out.
• Ripe Tomato (Keeps skin elastic): This skin-sensational food packs high levels of the antioxidant vitamins A and C as well as skin cancer-fighting chemicals. Antioxidants help keep skin firm by protecting the skin’s collagen and elastic tissue from oxidants or “free radicals” (unstable oxygen molecules) that attack it. 
• Berries (Fight wrinkles): Berries are a great source of polyphenols, antioxidants that are currently being studied for their anti-aging capabilities. Recent studies revealed that blueberries are packed with three times the antioxidants compared to an orange. A hefty handful of berries have all the antioxidant vitamin C your body requires each day to reconstruct your collagen, the scaffolding that keeps skin from drooping.
• Sardines (Calm inflammation): This fatty fish is teeming with face-friendly omega-3 fatty acids, which do everything from attack arid areas to help deflate inflamed spots. Also found in mackerel, salmon etc, Omega 3 essential fatty acids battle collagen-damaging free radicals and help smooth out fine lines. I would recommend eating fish three times a week. If you can’t eat seafood, a fish-oil supplement can offer the same benefits (see Omega 3 Plus on the Resources Page). Or try adding flaxseed oil or nuts to your diet. Fatty fish and nuts also contain zinc, which helps quell acne flare-ups and increase cell growth
• Dark-green, leafy vegetables (Anti-ageing): Foods such as cabbage and kale are full of anti ageing antioxidants. Plus, they’re a great source of iron when eaten with vitamin C rich foods. (Women who don’t get enough iron are especially prone to dark circles under their eyes.) Greens also contain zinc.

Finally, I strongly advise you to take a daily multivitamin and mineral every day as an insurance policy against nutrient deficiencies which can be ageing and cause out-of-condition hair and nails. A vitamin B supplement may also be helpful.

This entry was posted on Sunday, March 1st, 2009 at 12:40 am and is filed under Ask Marilyn, General Health, Healthy Living, Skin and Hair. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.