Loaded with antioxidants, Vitamin C benefits the skin by reducing the damage caused by UVA and UVB rays. Furthermore, Vitamin C enhances the skin’s healing process by reducing the impact of free radicals as well as by producing collagen which is needed for maintaining the elasticity and strength of the skin.
Sources of Vitamin C: Citrus fruits, kale, potatoes
Vitamin E is a huge savior when it comes to keeping your skin and hair looking its best. It creates a protective layer around your hair which also helps nourish it. Let’s not forget this vitamin’s benefits for the skin—it protects the skin from the damage caused by free radicals in addition to moisturising and reducing the appearance of acne scars.
Sources of Vitamin E: Almonds, hazelnuts, pine nuts, raw seeds like pumpkin, sunflower, and sesame, spinach and kale
Omega 3 fatty acids are responsible for maintaining the health of all things hair. As anti-inflammatory agents, they contribute to decreasing hair loss by nourishing hair follicles. They also help moisturise the hair and promote its overall health by improving its strength and thickness.
Sources of Omega 3 fatty acids: Salmon, chia seeds and walnuts
Iron is an element that is essential to the body. Without sufficient iron, you can start to feel tired, weak and even dizzy at times. From a beauty perspective, iron is vital to maintaining strong and healthy hair. It helps transport oxygen to the scalp and hair follicles, thus providing essential nutrients.
Sources of iron: Spinach, kale, lentils and tofu
Considered ‘the building blocks of life’, these organic compounds are involved in multiple processes that are essential to both our physical and mental health. For instance, the amino acid L-tryptophan is responsible for the production of the neurotransmitter serotonin that reduces anxiety and depression, while gamma-amino butyric acid has a calming effect on the body. Amino acids such as glutamine also impact our skin by balancing its pH. Furthermore, methionine secures the health of the skin and nails by constructing the cellular chains that make up our hair and fingernails.
Sources of amino acids: Sunflower seeds, chia seeds, hemp seeds, milk and cheese
This is an antioxidant that is crucial for a multitude of reasons. It maintains the elasticity of skin tissue, slows down the ageing process and also forms a protective barrier around the skin. Furthermore, it is a natural solution to acne—it helps unclog pores and reduces inflammation.
Sources of selenium: Seafood, whole grain cereals, meat products