Cheers to Lookin’ Fabulous!
You eat to feel good— why not eat to look good too? Here, foods that nourish your nails, hair and skin.
A 16-ounce beer can have up to 27 mg of silicon, which may help build healthy nails.
A great mani starts with healthy fingertips. And if you’ve got brittle nails (supercommon!), the solution may be silicon. Women who took a 10 mg silicon supplement daily for five months had stronger nails (and hair), according to Belgian researchers. The mineral strengthens keratin, the protein nails are made of. Get this nutrient from green beans (8 mg per ¾ cup), dates (3 mg each), bananas (5 mg each) and beer. One study found silicon levels range from 3 to 27 mg per 16 ounces, with brews containing high levels of malted barley and hops, like double IPAS, boasting the most. Prost!
For shampoo-commercial hair, up your vitamin D. Women with thinning tresses had nearly five times lower blood levels of vitamin D than those with fuller hair, according to Egyptian researchers. Other research in mice suggests that vitamin D helps create new hair follicles and wake up dormant ones. Falling short on this nutrient can lead to other health issues, so listen to what your hair is telling you and ask your doc for a blood test. And aim to get 600 IU of vitamin D daily, from salmon (450 IU in 3 oz.), canned tuna (154 IU in 3 oz.), milk (115 IU per cup) or eggs (41 IU each).
When it comes to eating for better skin, “no fat” is no good. In a study, Japanese women on a low-fat diet (50 grams of total fat daily) had less skin elasticity than those who ate 74 g per day. And women who ate only 14 g of saturated fat had more wrinkles than those who got 23 g (which is the recommended upper limit in the U.S.). Fat is a building block of skin tissue, so enjoying a healthy dose may help keep your face looking younger. Some evidence suggests that going overboard on fat may make wrinkles worse, so balance is key. Healthy fats include avocados, olive oil, fish and nuts.