Eating for Beauty

Beauty starts from the inside, literally. Serums, facials and Botox can only do so much.

healthy food for skin, hair, and nails.

Our hair, skin, and nails are the parts of us that receive nourishment last. So, if you’re not getting enough nutrition for your body to function on a basic level then you’re definitely not getting enough nutrition to have healthy skin, nails, or hair.

Below we break down the different types of nutrients we need to function properly.

Macronutrients: fats, carbs, protein. This is what nutrients we need the most to be healthy and functioning.

Micronutrients: vitamins and minerals. We need a significant amount less of micronutrients, however without them our body won’t function as properly as it should.

*TIP* Vitamins and minerals work together. For example, without Vitamin D, calcium can’t do its job. You won’t have a strong immune system if you just increase your Vitamin C intake. A well rounded is the way to go.

To ensure you’re living you best, glowy life, work on incorporating nutrient dense foods into your diet.

Below we’ll make lists for each section and explain what nutrients we get from these foods:


Foods: Spinach, Kale, Lettuce, Broccoli, Brussels Sprouts, Cabbage, Bok Choy, Cabbage.

High in: Vitamin A, K, C, and water.

What they do: These help produce collagen, repair tissue, and sun damage, reduce fine lines and wrinkles and prevent acne, UV damage and dry skin.



Foods: Apples, Pears, Papayas, Mangoes, Blueberries, Bananas, Grapes, Cherries, Lemons, Oranges, Grapefruits, Avocado, Tomatoes

High in: Vitamin C and fiber.

What they do: Help produce collagen, repair tissue, and heal sun damage.


Foods: Coconut, Olive Oil, Organic butter/ghee, Eggs, Avocados, Flax, Almonds, Brazilian Nuts.

High in: Omegas and Vitamin E.

What they do: Prevents against oxidative damage that leads to premature aging (Oxidative damage comes from air pollution. Oxidation in our cells and skin results in wrinkles).

Fermented Food

Foods: Sauerkraut, Tempeh, Kimchee, Miso, Kombucha, Unsweetened Yogurts

High in: Probiotics.

What they do: Reduce acne, fight inflammation, help heal skin.


Foods: filtered or spring water, fruits, vegetables, fresh veggie juice, herbal tea.

What it does: hydrates cells, promote collagen production.

Signs you’re not getting enough water: frequent headaches, dips in energy, feeling dizzy, anxiety symptoms, being hungry all the time.

Nutrition Tips

1. Buy organic whenever possible. Extra points for buying produce at a local farmers market. The more fresh produce is, the more nutrients it has.

2. The most nutritious part of fruit is the peel, so eat the white parts of citrus fruit!

More wellness from Urban You

Source information: ‘Skin Cleanse’ by Adina Grigore