Foods to feed… your skin and nails

By Alexandra McCarthy |

Keys2words: Deconstructed Avocado Toast breakfast recipe

Last year, Australians spent a whopping on beauty and skincare products – all in the name of looking (and feeling) good.

But, what if we told you that you didn’t have to fork out your hard-earned cash on expensive serums and moisturisers? But instead, you could simply look to your humble dinner plate? By increasing your intake of certain foods, you can support strong nails, healthy skin and a glowing complexion!

To keep your skin strong (and wrinkle free), try fatty fish or avocado.

Foods that are packed full of good fats are winners for your skin. Enter, fatty fish! Our fishy friends – particularly salmon and mackerel – are packed full of omega-3 fats, which help to and inflammation. These make skin more resilient and protect it against both internal and external threats. Oily fish are also chock-full of which is an essential antioxidant when it comes to skin health, as it protects against free-radical damage. To get more of these wonder vitamins in your life, try our Jerk Salmon Bowl or this Mackerel + Super Greens with Yoghurt Dressing dish for a healthy hit.

Another fatty wonder is the beloved avo. These babies are filled with vitamin C, which your body needs to produce – the protein which keeps your skin strong and supple. Vitamin C is also known for its ability to protect the skin from caused by our external environment, most notably the sun. To keep your skin looking youthful, try your hand at our delicious Deconstructed Avo Toast  or this rich Avocado + Chocolate Mousse for some creamy goodness.

To prevent skin sagging, try green tea.

That’s right, a simple cup of green tea can help to reduce the signs of ageing because it’s brimming with . These compounds help to increase and its ability to absorb moisture. Say hello to hydrated skin, , and say sayonara to sagging!

To naturally protect your skin from the sun, try sweet potatoes.

The modest sweet spud contains massive amounts of beta-carotene, a handy nutrient usually found in orange and green vegetables. The beta-carotene in sweet potatoes can also act as a natural sunscreen, protecting skin cells from sun exposure, sunburn and subsequently reducing the appearance of wrinkles. Plus, the orange colour of the veg has also been known to impart a warm colour to your ! Get your sweet potato hit and chocolate fix at the same time with our Sweet Potato Brownies.

For strong nails, try eating eggs.

Nails are formed from a protein called , so maintaining a diet rich in protein is important when it comes to the strength of your nails. And, eggs are bursting with ! Eggs also contain , a compound which is crucial for maintaining nail health. Biotin increases the thickness of nails, helping to reduce breaking and splitting.

What to avoid…


The sweet stuff causes redness and in your body, which wreaks havoc with your largest organ – your skin! The inflammation can lead to the breakdown of and elastin in the skin… leading to wrinkles and skin sagging.

Processed foods.

When you nosh on foods that are highly processed, your spike, causing an increase in the . For some people, this can lead to clogged pores and acne. Beat it by just JERFing!

To read more from this series, see what foods feed your hair and tummy.

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