Beauty comes from within — at least that’s what mothers have been telling daughters for centuries. Of course, there’s plenty of truth to that adage. Maintaining a clear complexion, shiny hair and keeping wrinkles at bay is not just about genetics. It has plenty to do with drinking plenty of water and ingesting the vitamins and minerals that keep the body healthy.
When the diet fails to deliver, there’s always a line of vitamins, herbs, and minerals that can be stocked in the pantry to help keep skin, hair and nails looking healthy. Take a look at these five supplements that can help boost any daily beauty routine, as recommended by beauty expert and author Tracy Piper in Harper’s Bazaar.
In addition to taking a multivitamin with Vitamin B-complex, which helps the hair, skin and nails grow, she includes the following on her list:
Because it promotes cell division, repair, and growth, it aids in the health of the skin. It also helps maintain the body’s collagen supply — which helps minimize wrinkling. Zinc can be found naturally in sunflower seeds, spinach, coconuts, cashews, pecans, and seaweed.
Also essential for the development of skin cells, Vitamin D, keeps the appearance of the skin supple. Exposure to the sun and consumption of dairy products and oily fish like salmon can provide you with Vitamin D.
Ingested internally, Vitamin E can be beneficial in protecting against heart disease and some cancers, according to the University of Maryland Medical Center. However, many people also apply Vitamin E topically to improve the appearance of the skin. Foods with Vitamin E include wheat germ, liver, eggs, nuts, sunflower seeds, dark green leafy vegetables, sweet potatoes, asparagus, and avocado.
In addition to lowering the risk of heart disease, magnesium has antioxidant properties that ward against inflammation and free radical damage that can lead to wrinkles. Livestrong says studies also have shown that it can be effective in alleviating symptoms related to acne, eczema, and other skin allergies. Dark, leafy vegetables, cashews, sunflower seeds, bananas and sunflower seeds have magnesium.
This nutrient is essential for many reasons, including producing energy. Iron is also what many people reach for to fight hair loss, improve the appearance of skin, and heal wounds. Iron can be found in foods like liver, tuna, tofu, beans, turnips, whole grains, dark, leafy vegetables, and dairy.
For consistent benefits from these vitamins, eat a healthy diet with the foods listed here, or supplement with quality vitamins to start maintaining healthier skin, hair, and nails.