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.

EatingWell - - FRESH -

A 16-ounce beer can have up to 27 mg of sil­i­con, which may help build healthy nails.

Pin­ter­est-wor­thy 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!

Lus­cious Locks

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).

Smoother Skin

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.

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