Supplements can provide nutrients, but unless you have a diagnosed deficiency, eating well is probably the easiest way to getting all the nutrition you need for great skin, hair and nails. Follow our quick guide below to the essential nutrients and all the tasty natural foodstuffs that supply them.
[ 'You don’t need diet supplements to have a healthy complexion'Opens in new window ]
VITAMIN C (above)
0 of 8
Function: Contributes to normal collagen formation for normal function of gums, teeth and skin.
Food sources: Red peppers, strawberries, papaya, kiwi, oranges, blackcurrants, curly kale, brussels sprouts and broccoli.
BIOTIN
Function: Contributes to maintenance of normal hair and skin.
Food sources: Liver, yeast extract, nuts, brown rice, eggs, dairy produce, dried fruit, avocado and bananas.
COPPER
Function: Contributes to normal hair and skin pigmentation.
Food sources: Shellfish, wholegrains, beans, peas, nuts, organ meats, cocoa, yeast, potatoes, dried fruits and mushrooms.
IODINE
Function: Contributes to the maintenance of normal skin.
Food sources: Mushrooms, onions, tomatoes, strawberries, bananas and dairy produce.
NIACIN AND RIBOFLAVIN
Function: Contributes to the maintenance of normal skin.
Food sources: Wholegrains, dairy, eggs, lean meat, pulses, nuts, green veg, potatoes and dried fruit.
SELENIUM
Function: Contributes to the maintenance of normal hair and nails.
Food sources: Brazil nuts, seafood, sunflower seeds, dried fruit, mushrooms and onions.
VITAMIN A
Function: Contributes to the maintenance of normal skin.
Food sources: Carrots, sweet potato, red peppers, spinach, butternut squash, watercress, apricots, mangoes and canteloupe melon.
VITAMIN E
Function: Contributes to protection of cells from oxidative stress.
Food sources: Avocado, blackberries, sweet potato, tomatoes, rapeseed and olive oil, nuts and seeds.
ZINC
Function: Contributes to maintenance of normal hair, skin and nails.
Food sources: Seafood, lean red meat, chicken, eggs, nuts and dried fruit.
[ 'You don’t need diet supplements to have a healthy complexion'Opens in new window ]
