Healthy meals for sturdy nails, nails and healthy hair

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7 Autumn food Healthier skin, nails and hair

Their key nutrients help to combat beauty concerns such as brittleness and bluntness.

It is undeniable that a healthy, comprehensive diet helps keep every part of the body healthy, healthy, including skin, hair and nails. On the contrary, it is also correct. “The lack of key nutrients like protein, healthy fats, vitamins and minerals may make them look dull, fragile or weak,” Roxana Ehsani, RD, RD, CSSD, Florida’s sports nutritionist.

If you think your eating habits should be attributed to poor health in your skin, hair and nails, your doctor can order a blood test to check for nutritional deficiency to confirm your suspicion, Ehsani said. Knowledge is power, and the good news is that once you know you might need more, you can fill the gap with your diet or even supplements, if your doctor feels it might help.

The fall harvest offers some especially great fruits and vegetables to support healthy skin, hair and nails. Here are some Go-Tos from Ehsani, as well as some simple and healthy meals that feature them.

sweet potato

The vibrant orange tone of sweet potato mimics the colors of autumn to remind you that this root vegetable is best enjoyed in autumn. Although root vegetables are often considered a good source of fiber, they can also bring benefits to skin, hair, and nails due to their beta-carotene and B vitamins.

“Beta-carotene supports skin repair and protects the skin from UV damage. Although SPF should still be used when you are outside, you can think of it like an internal sunscreen,” Ehsani said. “As for B vitamins, they play a role in the production of keratin, a protein that is the basis of hair and nails. Getting enough nutrients is essential to keeping them healthy.”

How to enjoy it: For a simple, healthy meal, add sweet potatoes to the sweet potato and place them on a baking sheet with some half of the Brussels sprouts and chickpeas. Put the mixture on top with olive oil, a little maple syrup and your favorite spices. Bake at 374°F for 45 minutes, voila! You have a simple, vegetarian-focused meal that can be prepared in batches throughout the fall.

Supplementary alternatives: Buzzy hair contains biotin and B12 to support fuller, stronger hair, as well as healthy skin and nails.

pumpkin

although Technically speaking Pumpkin is classified as butternut squash, which is actually synonymous with autumn. Can you even imagine Halloween or Thanksgiving without them? Consider jack lanterns and take advantage of their ongoing presence at farmers’ markets and grocery stores by adding them to your meals throughout the fall.

According to Ehsani, pumpkin is rich in beta-carotene, an antioxidant that can be converted into vitamin A. “A diet rich in vitamin A can speed up the shedding of old skin cells, stimulate the growth of new cells, and stimulate collagen production, resulting in healthier, more radiant skin,” she explains.

How to enjoy it: Pumpkin pie is a classic treat, but if you want the best of it, consider leaning towards savory preparations, such as placing pumpkin front and center. One easy way to try it: Season the cubes and pumpkin with olive oil, salt, garlic and sage, then spread it on a cookie board and bake at 425°F for 20 minutes. Enjoy the warmth, pair with your favorite green vegetarian and some grilled chicken, or add it to salad and power bowls after cooling in place of substitute starch such as bread crumbs, sweet potato or rice.

Supplementary alternatives: Buzz Arctic Repair, which contains Omega 3-6-9 fatty acids as well as vitamin A. Together, they promote skin density and elasticity, and smooth fine lines and wrinkles.

Kale

Kale is one of the few so-called “superfood” vegetables considered throughout the fall, winter, season and Spring is just one of the reasons why it’s ubiquitous throughout the year. Its nutritional profile will only increase its popularity. A cup of raw kale has only 7 calories and is packed with vitamins A and C, which is a heavy batsman in supporting immunity and hair health. Vitamin C is also crucial to support healthy collagen production for skin, hair and nails, Ehsani said. While spinach and kale also contain a lot of vitamin C, kale is about three times more so it is definitely worth the place on your plate.

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How to enjoy it: Whether you prefer to cook or raw vegetables, there are countless ways to add kale to your meal. If you like to cook, try making a quick, low-carb stove-fry. First, spray the pan with oil, then cut the cube raw chicken into tomatoes, and wash two cups of raw kale. Place everything in a greased, warm pan and season with salt and pepper. Once everything has wilted and cooked, add some pesto and mix to coat the contents of the pan evenly. Apart from vitamin C, this simple healthy meal is a source of protein and healthy fat, both of which are needed for hair growth.

Supplementary alternatives: Hyaluronic luminescence is rich in content, which can help reduce oxidative stress and thus reduce the natural luminescence of the skin. It also provides vitamin E, which helps neutralize free radicals that may damage healthy skin.

Okra

Like kale, okra is also low in calories and is a good source of antioxidant vitamin C, providing 26% of the recommended daily intake in just one cup of meals. In addition to supporting hair health, vitamin C can also help you absorb iron from your diet. Nutrients bring oxygen to your hair follicles, thus supporting growth. That said, if you experience hair loss due to iron deficiency, a diet rich in vitamin C or supplements can help you. Vitamin C also helps protect cells from UV free radical damage, which is just another reason to make sure you get enough important nutrients.

How to enjoy it: If you don’t like the famous gooey texture of okra, Ehsani recommends roasting or roasting vegetables with olive oil and a bunch of herbs and spices. (Cook for 10 to 15 minutes on 425°F) Another tip that might help? Instead of cutting the vegetables into round shapes, cut them into long thin strips. This will make them crisp while cooking.

If you care about low iron levels, pair okra with red meat, which is a great source of nutrients. “Iron-rich foods must be paired with vitamin C sources to help your body absorb iron better,” explains Ehsani. “BBQ okra? Also put some burgers on the flames. If you are baking them, marinate the tips of the beef lo steak and place them in the oven while the okra is easy to cook, low-end meals.

Supplementary alternatives: Hum back time It is recommended to consume 69% of vitamin C every day to promote skin cell protection and support collagen production. It also contains leukocyte plants (a fern extract) that can help protect the skin from the sun.

parsnip

People often ignore parsnips and reach for their more popular relative, The Carrot. But this white fall root vegetable is full of flavor, not to mention nutrients like folic acid, zinc and vitamins C, E and K. Not having enough vitamin C can lead to dry, brittle hair and rough scaly skin, while zinc deficiency can lead to hair loss and brittle nails, so it is important to eat food, so it consumes enough nutrients. In addition, vitamin E has some anti-inflammatory properties that prevent UV skin damage and visible signs of aging, such as wrinkles and sunlight.

How to eat it: The best cook, try these pale beauties in soups and stews, boil and mash with herbs and lemon to stir the lower carbs on mashed potatoes, or slice olive oil and spices and grill as a side dish.

Supplementary alternatives: Hum Base Control has iron, vitamin C and other important nutrients that can help bridge the nutritional gap that may affect your skin, hair, nails, and overall well-being.

Butternut squash

You may see butternut squash in supermarkets year-round, but its sweet taste is most common in the autumn harvest. And interesting facts: While most people think butternut squash is a vegetable, it is technically a fruit and a vegetable that brings many beauty benefits.

“Wild soup is rich in vitamin A, C and E. Vitamin A supports skin regeneration, while vitamin C can enhance collagen production and promote skin firmness and healing,” Ehsani noted. “Vitamin E, on the other hand, helps keep hydrated in hair, skin and nails.”

How to eat it: Infused steamed butternut squash into the soup, providing a meal for a fall-style meal. The roast was delicious too. Set the oven to 400°F and spread the pumpkin over the pot with some thighs, red onions and broccoli. Sprinkle some olive oil, maple syrup, garlic, salt and red pepper flakes and bake for about 40 minutes.

Supplementary alternatives: Hum Collagen Love provides collagen peptides to support skin firmness and elasticity, as well as vitamin C to help repair skin damage.

Fresh cranberries

If you usually reach for cranberries instead of fresh ones, you may need to rethink. Ehsani notes that not only fresh fruits provide vitamin C that is less than dry (a key nutrient with skin health) that contains no added sugar, so it can make them a better choice for skin health. “Dried cranberries usually have added sugar, which when consumed in large quantities can increase inflammation and may damage the skin.”

How to eat it: Cranberries are usually too sour to eat raw, but cooking makes them sweet. Ehsani recommends adding them to salads, cereal bowls, yogurt or Chia pudding, but you need to soften them a little first. To do this, add a cup of fresh cranberries, 1/4 cup water, and 4 tablespoons of sugar to a small pot. Heat the mixture over medium heat until the cranberries start to pop up. Allow the berries to cool completely before adding them to other dishes.

Supplementary alternatives: Humming transparent glowing candy Formulated with hyaluronic acid to help lock in moisture and vitamin C to stimulate collagen.