Omega-3 fatty acids: Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts, omega-3 fatty acids help to maintain skin's natural oil barrier, keeping it hydrated and supple.
Vitamin C: This antioxidant-rich vitamin is essential for collagen production, which is crucial for maintaining skin elasticity and firmness.
Biotin (Vitamin B7): Biotin is often touted as the "beauty vitamin" because of its role in supporting healthy hair, skin, and nails.
Vitamin E: Another powerful antioxidant, vitamin E protects skin cells from damage caused by free radicals and UV radiation, helping to maintain youthful-looking skin.
Zinc: Zinc plays a crucial role in skin cell regeneration and repair, making it essential for maintaining healthy skin.
Collagen: Collagen is the most abundant protein in the body and is essential for maintaining skin elasticity, firmness, and hydration.
Silica: Silica is a trace mineral that supports the formation of collagen and contributes to healthy hair and nails. It also helps to maintain skin elasticity and strength.
Iron: Iron deficiency can lead to dull, dry skin, hair loss, and brittle nails. Incorporating iron-rich foods like lean meats, poultry, beans, lentils, spinach, and fortified cereals into your diet can help prevent these issues and promote healthy skin, hair, and nails.