Skin, hair and nails are a mirror of health; good health on the inside will be reflected by clear, glowing skin, glossy hair and strong nails. Here Dr Sarah Schenker, one of the UK’s leading dieticians, shares what you should be eating to ensure your skin is looking the best it possibly can.
Certain substances in food protect the skin from damage by the sun’s rays, and dry skin conditions may be helped by increased intakes of essential fatty acids. Whilst deficiencies of certain nutrients may result in dry, flaky and cracked skin.
Here’s what you should put on your shopping list:
1 AVOCADOS
Avocados contain vitamin E and monounsaturated fats to help maintain skin structure and protect against sun damage and reduce the outbreak of spots.
2 LEAN RED MEAT
Lean meats are a good source of zinc, protein and iron which can reduce inflammation and help the skin to renew itself. The zinc also helps to combat the white flecks that can appear in weak nails. Also a good source of B vitamins, lean meat may help to strengthen hair and condition the scalp combating excessive hair loss.
3 LOW FAT YOGHURT
Yoghurt and other low fat dairy products contain calcium, magnesium and zinc, all of which are important for healthy strong nails. The zinc is needed for cell growth and can help to prevent brittle, thinning hair.
4 SUNFLOWER SEEDS
Sunflower seeds also contain zinc and protein as well as essential fats and vitamin E, which can help to improve skin that is rough, dry and flaky.
5 CITRUS FRUITS
Citrus fruits such as oranges, clementines, grapefruits and lemons are a rich source of vitamin C which is important for maintaining the structure of collagen; this is the protein responsible for smooth, plump-looking skin.
6 SWEET POTATOES
Sweet potatoes contain plenty of beta-carotene, as well as vitamins C and E, all of which act as antioxidants to help slow the ageing process and protect skin from sun damage.
7 OILY FISH
Oily fish such as mackerel, salmon, trout and sardines contain omega 3 fats which can help skin stay smooth and retain moisture.
8 BLUEBERRIES
Blueberries have one of the highest levels of antioxidants which protect against free radical damage caused by exposure to sun and air pollution and so can help defy the signs of ageing.
9 LIVER
Liver (along with eggs and breakfast cereals) is a good source of the B vitamin biotin. This vitamin is good for hair and can help to combat excessive oiliness. Older people should limit their liver intake to no more than one portion a week, because of the very high levels of vitamin A which can have a negative effect on bone health if consumed in excess.
10 BRAZIL NUTS
Numerous studies have found that valerian is an effective sleep aid. It works better for some people when combined with other sedating herbs such as chamomile, kava or passionflower. These herbs, taken as capsules, tablets or teas, promote relaxation and reduce stress, making it easier to sleep.
11 WATERCRESS
Watercress is a good source of B vitamins and vitamin C and E which is needed to help the body build keratin - the protein needed for strong nails.
12 EVENING PRIMROSE OIL
Evening primrose oil contains essential fats which can have a moisturising effect on hair and reduce itching and flaking of the scalp, and prevent hair from looking dull and lifeless. These fats can also help to nourish nails and prevent them from flaking and cracking.
Great skin recipes
Watercress soup
INGREDIENTS - MAKES 3 BOWLS OF SOUP
1 small onion, finely chopped
1 red chilli, deseeded and finely chopped
2 pints of chicken or vegetable stock
2 small potatoes, diced
3 large bunches of watercress, stems removed
A pinch of salt and freshly milled black pepper
METHOD
- In a large saucepan sweat the onion and chilli in two or three tablespoons of stock or water.
- Add the rest of the stock and potatoes together with the seasoning in the pan. Bring to the boil and simmer until the potatoes are soft.
- Add the watercress and stir for three minutes.
- Remove from the heat and blend in a liquidiser. The soup is delicious served hot or chilled.
Berry oat smoothie
INGREDIENTS - MAKES 1
Half a banana, roughly chopped
2 handfuls of berries (blueberries, strawberries)
50ml semi-skimmed milk
2 tbsp 0% fat Greek yoghurt
2 tbsp oats
METHOD
- In a blender, whizz together the fruit, milk and yoghurt.
- Stir in the oats and pour into a flask.
- Keep chilled in the fridge until ready to take with you.
Avocado, grapefruit and fennel salad
INGREDIENTS - SERVES 2
2 avocados
1 large pink grapefruit
Half a bulb of fennel
Juice of 1 lime
1 tbsp olive oil
2 tsp honey
Fresh coriander, chopped
METHOD
- Cut the avocadoes in half, remove the stone and scoop out the flesh. Cut each half into thick slices.
- Peel the grapefruit andseparate the segments with a knife, catch the juice in a bowl.
- Thinly slice the fennel.
- Place the avocado, grapefruit and fennel in the bowl with the juice and toss together.
- Make the dressing by mixing the lime juice, oil and honey together. Pour over the salad and sprinkle on the fresh coriander.
Sardine pâté
Mash 1 tinned sardine with 1 tablespoon low fat soft cheese, add a squeeze of lime and a pinch of pepper. Serve on a wholegrain cracker.
Avocado dip
Scoop out an avocado and slice and grill three mushrooms. Mix the avocado with the mushrooms, adding one chopped spring onion and a pinch of paprika. Sprinkle over a tablespoon of pine nuts.
Dr Sarah Schenker, Sportsister
The Women’s Sports Magazine
Sarah is one of the UK’s leading dieticians and is an accredited sports dietician. She works with Tottenham Hotspur, Chelsea FC and has worked as a consultant to Norwich City Football Club and Delia Smith. www.sarahschenker.co.uk
