To keep your skin and hair in tip-top condition…

Beautiful skin and hair comes from inside so to keep your skin and hair in tip-top condition follow this simple advice:

Eat plenty of antioxidant-rich fruit and vegetables, the more variety the better as each different coloured fruit or veg provides you with different nutrients and antioxidants;

Make sure you have oily foods such as nuts, seeds, oily fish (think salmon, mackerel, sardines), avocados and olives every day;

Drink lots of water and herbal tea to keep you well hydrated and take regular exercise to increase oxygen flow, reduce stress, and promote scalp, skin and hair health.

Get your kit off and show the sun some skin!  Sun exposure is vital to make vitamin D so spend at least 15 minutes a day in the sun without sunscreen, but don’t let yourself burn.

If you smoke try to stop and avoid burnt, fried or sugary foods and alcohol, which all adversely affect your skin and hair’s health.

Key nutrients include:

• Vitamin A helps control the production of keratin so eat cheese and eggs, or for the vegetable form, beta-carotene, orange and green veg such as carrots, sweet potatoes and spinach.

• Vitamin C, which is needed to form collagen. Richest sources include red peppers, blackcurrants, broccoli and kale.

• Essential fats, found in oily fish like salmon and mackerel as well as raw nuts, seeds and their unrefined oils, help prevent a dry, scaly scalp and nourish the hair follicles and your skin.

• Vitamin E aids skin healing so eat wheatgerm and avocados.

• Zinc is essential for hair growth and healthy skin. Good food sources include wholegrains, shellfish and sunflower and sesame seeds.

• Protein is essential for healthy hair. Eat lean meat, fish, eggs, yogurt, cheese, nuts, seeds and lentils.

Written by

Claudia Williamson Registered Nutritional Therapist DipION, FdSc, mBANT, mCHNC Tunbridge Wells, Kent