The best way to have healthy hair, eyes, and skin is to take good overall care of yourself.
That means eating well.
For Silky Skin and Hair
Antioxidants like lycopene and vitamin C, as well as soy protein and omega-3 fatty acids, help keep skin glowing. Vitamin C, found in citrus fruits, facilitates collagen production, a critical component for vibrant skin. Another antioxidant, lycopene, found in foods like canned tomatoes and red grapefruit juice, also promotes skin health. Tofu is a good option since its omega-3 fatty acids help regenerate new skin cells and reduce inflammation, while its soy protein has been shown to boost collagen.
Shiny, healthy hair starts with the vitality of cells in the hair follicle, where hair is manufactured. Eat foods high in calcium and quality protein like eggs, dairy, or fish. Eggs also provide biotin, a structural component of both bone and hair. Vitamins B6, B12, and folate nourish follicle cells, too.
Eat For Your Eyes
People who ate two servings of fish weekly benefited from an almost 50 percent decrease in the risk of age-related macular degeneration.
Eggs, leafy greens, broccoli, winter squash, and Brussels sprouts all contain the antioxidants lutein and zeaxanthin (both associated with eye health), as well as vitamins C and E, zinc, and beta-carotene.
Build Better Bones
Calcium, vitamin D, and phosphorus work together to build strong bones. Even though green leafy and cruciferous vegetables (like spinach and broccoli) contain calcium, the body absorbs it best from dairy products. Dairy products offer a package deal: they are abundant in phosphorous, and vitamin D added to milk and dairy products aids in calcium absorption. Some nondairy foods high in calcium include canned salmon, sardines, and calcium-fortified firm tofu. Greens are still good bone foods, however. Broccoli, kale, and bok choy may provide little calcium, but they offer plenty of vitamin K.
Heart Helpers
Whole grains, fatty fish, and fresh fruits and vegetables are the keys to keeping your heart in prime condition. A recent review of seven studies showed that two and a half servings of whole grains per day reduced heart attack and stroke risk by 21 percent.
Brain Boosters
Omega-3 fatty acids and whole grains are good for your heart -- and they're good for your brain and mental health, too. Additionally, vitamins B12, C, E, and folate may play a direct role in keeping your mind sharp. Research shows that B12 (found in lean protein like turkey) and folate (found in many grains fortified with the vitamin) help improve memory and lower the risk of Alzheimer's. They may also help people over age 60 with learning, attention, and response speed, according to study results from Tufts University.
